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Beet and herb salad Calories
Low-calorie vegetable salad with fiber and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Beet and herb salad has 40 calories. It contains 8.8 g of carbs, 1.7 g of protein, 0.2 g of fat and 2.8 g of fiber. Its 145 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 61 (low), so it raises blood sugar slowly.
Beet and herb salad Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
8.8g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 16% · Fat 4%
Beet and herb salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 1.7 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beet and herb salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 48 kcal |
| ½ cup (small) | 50 g | 20 kcal |
| 100 g | 100 g | 40 kcal |
| 1 cup (chopped) | 100 g | 40 kcal |
| 1.5 cup (large) | 150 g | 60 kcal |
| 2 cup (double) | 200 g | 80 kcal |
| 1 serving (extra large) | 250 g | 100 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Beet and herb salad
How do you make beet and herb salad?
Make beet and herb salad by combining cooked, cooled, chopped beets with fresh herbs and a simple dressing. Add the herbs shortly before serving so they stay fresh, and toss gently to avoid crushing them.
What herbs go well in beet and herb salad?
Parsley, dill, and mint all work well in beet and herb salad. Chives or cilantro can also suit it, depending on the flavor you want; use assertive herbs sparingly so they do not overpower the earthy beets.
Can you make beet and herb salad with raw beets?
Yes, beet and herb salad can be made with raw beets. Grate them finely or shave them into thin slices so they are easier to eat and absorb the dressing. Raw beets taste earthier and have more crunch than cooked ones.
Should you peel beets for beet and herb salad?
Yes, peel cooked beets for beet and herb salad after they have cooled; the skin usually slips off easily. If using raw beets, peel them before grating or slicing, since the skin can be tough and earthy-tasting.
What dressing is best for beet and herb salad?
A tangy dressing of olive oil and lemon juice suits beet and herb salad, and a little vinegar can add extra sharpness. Add it gradually and taste as you go, since too much acidity can mask the fresh herbs.
What should you serve with beet and herb salad?
Beet and herb salad pairs well with grains, beans, roasted vegetables, and grilled mains. Its fresh, tangy flavor also works as a side for richer dishes, while a larger portion can anchor a light meal.
Can you make beet and herb salad ahead of time?
Yes, you can cook and chop the beets ahead for beet and herb salad. Keep the herbs and dressing separate until serving; this helps the herbs stay crisp and prevents the beets from coloring every ingredient as much.
How should you store beet and herb salad?
Store beet and herb salad in a covered container in the refrigerator. If you want to preserve its texture, keep the beets, herbs, and dressing separate and combine them shortly before serving, since dressed herbs soften over time.
Why does beet and herb salad stain everything pink?
Beet and herb salad stains because beets release strongly colored natural pigments, especially when cut or dressed. Drain excess beet juice and toss the salad gently; serving the dressing separately can help keep other ingredients from turning pink.
Can you freeze beet and herb salad?
Freezing beet and herb salad is not recommended once the herbs and dressing are mixed in. The herbs turn limp and watery after thawing. You can freeze cooked beets separately, then thaw and add fresh herbs and dressing when making the salad.
Beet and herb salad Vitamins & Minerals
Vitamins
Vitamin K
145µg · 121% DV
Folate
95µg · 24% DV
Vitamin C
14mg · 16% DV
Vitamin A
120µg · 13% DV
Minerals
Manganese
0.35mg · 15% DV
Copper
0.1mg · 11% DV
Potassium ⭐
330mg · 10% DV
Magnesium
27mg · 6% DV
Sodium
55mg · 2% DV
Beet and herb salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet and herb salad
To burn the 40 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beet and herb salad?
Beet and herb salad brings cooked beetroot together with fresh herbs such as parsley or dill. It is an easy home-style salad rather than a dish with one fixed recipe; some versions add onion, lemon juice and olive oil. Beetroot tastes gently earthy and sweet, while the herbs add freshness, and the tender pieces contrast nicely with the greens.
Serve it as a side or small mezze-style plate with a meal, or enjoy it as a light lunch. It offers fibre and folate while remaining relatively low in calories: a 100 g portion has 40 calories. For a more filling bowl, add chickpeas or another pulse; if you prefer a lighter dressing, use olive oil sparingly and let lemon bring the brightness.
How Nutritious Is Beet and herb salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beet and herb salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beet and herb salad Contain Allergens?
No known major allergens
Which Diets Is Beet and herb salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beet and herb salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.