Calories in Beetroot

Beetroot, or Beta vulgaris, is a type of root vegetable. Because of their many health benefits, beetroots and beetroot juice are often included in most diets. These can be eaten fresh, but they're usually prepared or pickled. Because this vegetable is easily accessible all year round, it plays a significant role in Indian cuisine. Moreover, this vegetable is generally grated fresh or cooked until softened due to their fibrous and thick structure. A single 550 grams of beetroot can have about 22 calories.


Learn more about calories in beetroots in the following sections.

Nutrition Facts About Beetroot

Besides being high in carbohydrates, fats, and fiber, beetroots are packed with nutrients. Their high vitamin content, including A, C, and K, reflects this. They also contain vital minerals and plant chemicals such as betaine, thiamin, riboflavin, choline, and vulgaxanthin. Therefore, beetroot's nutritious values can help people keep up with a healthy lifestyle.


The table provided below shows the type of nutrients present in beetroots and their basic nutrient profile.

Nutrients in 1 Beetroot (weighing 100 grams)


Calories (100g)



9.6 grams


1.6 grams


6.8 grams


2.8 grams


0.2 grams

How Many Calories Does Beetroot Have?

An important aspect of leading a healthy lifestyle involves keeping tabs on the calories consumed on a daily basis. With this in mind, the table provided below features the calories found in varied servings of beetroots. 

Beetroot Portion Size


1 beetroot calories (100 grams)


1 cup of boiled beetroots calories (136 grams)


Calories in 1 small beetroot (50 grams)


Calories in 1 beetroot (2’’ diameter)


Calories in 1 oz of beetroots (28.35 grams)


Calories in 1 pound of beetroots (453.59 grams)


Health Benefits of Eating Beetroot

Beetroots provide tons of health benefits to those that choose to consume them on a regular basis. Some of the more apparent health benefits have been mentioned below.

  • Lowers Blood Pressure

High blood pressure is capable of damaging blood vessels and adversely affecting the heart. It can also increase the chances of heart diseases and strokes. By consuming beetroots,

however, you are able to benefit from the inorganic nitrates it contains which are capable of reducing the risk of contracting a heart disease. 

  • Enhances Exercise Capacity 

Beetroots include nitrates that can improve one's physical performance. This is especially true for endurance workouts that need a high level of intensity. This is because the dietary nitrates found in beetroots affect the effectiveness of the mitochondria, the cell organs responsible for producing energy, and reducing oxygen during physical activity.  

Eating beetroots and making beetroot juice can help athletes become more proficient cyclists and runners. They can also increase their oxygen consumption and stamina, which improves their performance during exercising. 

  • Help Fight Inflammation

Beetroots contain betalains which are pigments that possess several anti-inflammatory properties. Chronic inflammation – which is linked with conditions ranging from heart disease to cancer – can benefit from the betalains contained within beetroots.  

  • Improves Digestive Health

Beetroots can aid with digestive health because they have a reasonable quantity of fiber. 

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How Many Beetroots Should You Consume Every Day?

Since beetroots contain several nutrients and provide a ton of health benefits, it can be ideal to consume them on a regular basis. 

  • Daily Consumption for Adults

An adult can safely consume up to 2 cups of beetroot juice on a daily basis to reap its benefits.  If you choose to eat them instead, you can have 2 cups of sliced beets everyday.

  • Daily Consumption Recommended for Athletes

Athletes can have 70 to 140 ml of beetroot juice daily a few hours prior to exercising. 200 grams of baked beetroots can also be consumed about 75 minutes before exercising. In case athletes suffer from muscle soreness owing to their exercise regimes, they can have 7 to 8 servings of 250ml beetroot juice over the course of 2 days, following their exercise.


Beetroot consumption promotes a healthy lifestyle and helps one maintain a balanced diet. In order to maintain a healthy BMI and BMR, people frequently look for healthier lifestyle options. For instance, you can control your weight more effectively if you regularly check your BMI and BMR.


Since obese people are more likely to experience health difficulties, insurers typically charge them greater premiums and provide them with less medical coverage. Consequently, you can obtain an excellent health insurance policy with a cheap pricetag and benefit from high coverage by maintaining a good BMR and BMI. Get yours today on Bajaj Markets!

FAQs on Calories in Beetroot

How many calories are present in 1 cup of boiled beetroots?

1 cup of boiled beetroots contains roughly 58 calories.

How much beetroot juice can I safely consume in one day?

You can safely consume up to 2 cups of beetroot juice on a daily basis and benefit from the same, provided you are an adult.



How can I serve beetroots?

Popular dishes that utilise beetroots include salads, hummus dips, soups, bruschetta, chips and poriyal, among others.

Briefly touch upon the health benefits of consuming beetroots.

The health benefits associated with the consumption of beetroots include the following-

  • Lowers Blood Pressure

  • Enhances Exercise Capacity

  • Help Fight Inflammation

  • Improves Digestive Health

What is the amount of fibre contained in 100 grams of beetroot?

The fibre contained in 100 grams of beetroot amounts to 2.8 grams.

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