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Beet Sauté with High-Protein Yogurt Calories
Source of protein and folate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet Sauté with High-Protein Yogurt (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 18.4 g of carbs, 11.7 g of protein, 8.3 g of fat and 3.8 g of fiber. Its 127.8 µg of Folate covers 32% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.
Beet Sauté with High-Protein Yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
189
KCAL / 180G
Carbs
18.4g
· 7% DV
Protein
11.7g
· 23% DV
Fat
8.3g
· 11% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 24% · Fat 38%
Beet Sauté with High-Protein Yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.37 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 11.7 g | 23% |
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 Sauté with High-Protein Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 189 kcal |
| 1 tablespoon (shredded) | 20 g | 21 kcal |
| ½ cup (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 140 g | 147 kcal |
| 1 cup (medium) | 180 g | 189 kcal |
| 1 serving (large) | 250 g | 263 kcal |
| 1.5 cup (large) | 270 g | 284 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Beet Sauté with High-Protein Yogurt
What is beet sauté with high-protein yogurt?
Beet sauté with high-protein yogurt is a dish made with cooked beetroot that is sautéed and served with protein-rich yogurt. Recipes often add garlic and herbs, and it can be served as a side dish, a light meal, or part of a meze spread.
How do you make beet sauté with high-protein yogurt?
To make beet sauté with high-protein yogurt, cook the beetroot until tender, peel and grate or dice it, then sauté briefly with a little oil. Let it cool until lukewarm before mixing or topping it with seasoned high-protein yogurt.
Should you cook the beetroot before making beet sauté with high-protein yogurt?
Yes, cook the beetroot before preparing beet sauté with high-protein yogurt. Boiling or roasting it until tender makes it easy to grate and quick to sauté; pre-cooked beetroot also works, though it may release more moisture into the dish.
How do you stop beet sauté with high-protein yogurt from becoming watery?
To keep beet sauté with high-protein yogurt from becoming watery, drain the cooked beetroot well and let it cool before adding the yogurt. Thick yogurt helps, and keeping the beet and yogurt separate until just before serving preserves the best texture.
Can beet sauté with high-protein yogurt be made ahead?
Yes, you can prepare the beetroot for beet sauté with high-protein yogurt a day ahead. Refrigerate it in a covered container and stir in the yogurt shortly before serving, since the mixture can become wetter as it sits.
Is beet sauté with high-protein yogurt served hot or cold?
Beet sauté with high-protein yogurt is usually served chilled or at room temperature. If you prefer warm beetroot, sauté it first and serve the yogurt alongside rather than heating the finished mixture, which can turn runny or grainy.
What goes well with beet sauté with high-protein yogurt?
Beet sauté with high-protein yogurt pairs well with grilled vegetables, lentils, grains, or roasted meat. It also works as a colorful side or meze with flatbread; add a fresh salad if you want a lighter, more complete meal.
Can you use roasted beetroot in beet sauté with high-protein yogurt?
Yes, roasted beetroot works well in beet sauté with high-protein yogurt and often has a sweeter, more concentrated flavor than boiled beetroot. Peel and grate or dice it after roasting, then sauté it briefly so it warms and takes on the seasonings.
Can beet sauté with high-protein yogurt be frozen?
Freezing beet sauté with high-protein yogurt is not recommended because yogurt can separate and become grainy when thawed. If you need to prepare it ahead, freeze or refrigerate the cooked beetroot by itself and add fresh yogurt after thawing.
Can beet sauté with high-protein yogurt turn your urine pink?
Yes, beetroot pigments can temporarily make urine look pink or reddish after eating beet sauté with high-protein yogurt. This harmless effect happens to some people and usually passes; seek medical advice if the color persists or occurs when you have not eaten beetroot.
Beet Sauté with High-Protein Yogurt Vitamins & Minerals
Vitamins
Folate
127.8µg · 32% DV
B2
0.29mg · 22% DV
B12
0.41µg · 17% DV
B5
0.56mg · 11% DV
Minerals
Phosphorus
211mg · 30% DV
Copper
0.18mg · 20% DV
Manganese
0.43mg · 19% DV
Iodine
27µg · 18% DV
Potassium ⭐
529mg · 16% DV
Sodium
117mg · 5% DV
Beet Sauté with High-Protein Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet Sauté with High-Protein Yogurt
To burn the 189 calories in 1 serving (medium) (180 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 Sauté with High-Protein Yogurt?
Beet sauté with high-protein yogurt brings tender, pan-cooked beetroot together with cool, thick yogurt. It is a simple vegetable dish rather than a fixed traditional recipe, and the balance of earthy sweetness and tangy creaminess makes it work warm or chilled. The yogurt can be served on top or alongside the beets.
Enjoy it as a side, a light lunch, or part of a mezze-style spread with bread and other vegetables. It provides protein and folate, with 6.5 g of protein per 100 g. For a lighter plate, use a modest amount of oil and keep the yogurt as a separate topping so you can adjust the amount to taste.
How Nutritious Is Beet Sauté with High-Protein Yogurt?
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 Sauté with High-Protein Yogurt Processed?
NOVA 3
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 Sauté with High-Protein Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Beet Sauté with High-Protein Yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet Sauté with High-Protein Yogurt Fat Profile
SATURATED
1.37g
MONOUNSATURATED
4.72g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 27.4:1
Above the ideal 4:1 (27.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.