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Beet Salad with Wheat Calories
Nutritious salad with beets, boiled wheat, olive oil, lemon, and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet Salad with Wheat (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 26.3 g of carbs, 4.1 g of protein, 3.2 g of fat and 5.1 g of fiber. Its 67.5 µg of Folate covers 17% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Beet Salad with Wheat Nutrition Facts
Selected: 1 cup (medium) · 150 g
143
KCAL / 150G
Carbs
26.3g
· 10% DV
Protein
4.1g
· 8% DV
Fat
3.2g
· 4% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 11% · Fat 19%
Beet Salad with Wheat nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 5.1 g | 18% |
| Protein | 4.1 g | 8% |
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 Cup of Beet Salad with Wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 143 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| ½ cup (small) | 75 g | 71 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (medium) | 120 g | 114 kcal |
| 1 piece (large) | 180 g | 171 kcal |
| 1 bottle (large) | 200 g | 190 kcal |
| 1.5 cup (large) | 225 g | 214 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Beet Salad with Wheat
What ingredients go in beet salad with wheat?
Beet salad with wheat is made with cooked wheat, cooked beets, olive oil, lemon, and seasonings. Many versions add herbs such as parsley or mint; combine the ingredients after the wheat and beets have cooled so the salad keeps its texture.
Can you make beet salad with wheat using canned beets?
Yes, canned beets work in beet salad with wheat. Drain them well and pat them dry before chopping, since extra liquid can dilute the lemon-and-olive-oil dressing and make the cooked wheat soggy.
Should you roast or boil the beets for beet salad with wheat?
Either method works for beet salad with wheat. Boiling gives the beets a softer, milder finish, while roasting concentrates their sweetness; cool the cooked beets before mixing them with the wheat.
How do you cook wheat for beet salad with wheat?
Cook whole wheat berries in water until tender but still chewy, then drain them thoroughly. Soaking them beforehand can shorten cooking time; follow the package guidance because different wheat varieties take different amounts of time.
Can you use bulgur in beet salad with wheat?
Yes, bulgur can stand in for whole wheat in beet salad with wheat, but the result will have a softer, quicker-cooking texture. Prepare it separately and let it cool before combining it with the beets and dressing.
What dressing is best for beet salad with wheat?
A lemon and olive oil dressing suits beet salad with wheat especially well. Its acidity balances the beets' sweetness without masking the wheat; add the dressing gradually so the grains do not absorb too much liquid.
Can beet salad with wheat be served warm?
Yes, beet salad with wheat can be served warm or chilled. For a warm version, combine the freshly cooked wheat and beets with the dressing just before serving; avoid reheating a dressed salad repeatedly.
What can you serve with beet salad with wheat?
Beet salad with wheat pairs well with grilled fish, chicken, or roasted vegetables. It can also be served as a filling side at a picnic or alongside soup; add fresh herbs just before serving for a brighter flavor.
How far ahead can you make beet salad with wheat?
You can prepare beet salad with wheat a day ahead and refrigerate it in a covered container. For the freshest texture, keep the dressing and delicate herbs separate and mix them in shortly before serving.
Can beet salad with wheat be frozen?
Freezing beet salad with wheat is not recommended. The beets can release water after thawing, and the cooked wheat may turn mushy; make a fresh batch or refrigerate leftovers instead.
Beet Salad with Wheat Vitamins & Minerals
Vitamins
Folate
67.5µg · 17% DV
B1
0.11mg · 9% DV
Biotin
2.25µg · 8% DV
Vitamin C
6.75mg · 8% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.29mg · 13% DV
Phosphorus
72mg · 10% DV
Potassium ⭐
315mg · 9% DV
Sodium
120mg · 5% DV
Beet Salad with Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet Salad with Wheat
To burn the 143 calories in 1 cup (medium) (150 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 Salad with Wheat?
Beet Salad with Wheat brings cooked beetroot and tender boiled wheat together with olive oil, lemon and spices. It is a Turkish-style home salad rather than a dish tied to one particular region, and its vivid colour makes it a welcome addition to a shared table.
The beets lend gentle sweetness and an earthy note, while the wheat adds a pleasantly chewy, filling texture. Serve it chilled or at room temperature as a side or meze, alongside grilled vegetables, fish or meat; it also works well in a lunch spread. With fibre from both the beets and wheat, it is more substantial than a simple leafy salad. For a lighter dressing, use a little less oil and brighten it with extra lemon and fresh herbs.
How Nutritious Is Beet Salad with Wheat?
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 Salad with Wheat 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 Salad with Wheat Contain Allergens?
Contains these allergens:
Which Diets Is Beet Salad with Wheat Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet Salad with Wheat Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.