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Beet soup Calories
Rich in iron and folate, low calorie, antioxidant source
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Beet soup (250 g) has 95 calories. That works out to 38 calories per 100 g. It contains 19.5 g of carbs, 3 g of protein, 0.5 g of fat and 4.3 g of fiber. Its 137.5 µg of Folate covers 34% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
What is Beet soup?
Beet soup is a home-style soup made by cooking beetroot with onion and blending it smooth; some versions include potato or stock. Beetroot soups appear in many cuisines, so recipes vary, and this simple preparation is not necessarily the same as borscht.
Its deep red colour comes with a gently sweet, earthy flavour. It can be served silky or with fine shreds of beet left in, usually hot as a starter or a light meal. Beetroot brings fibre and folate, while the soup is relatively light: a 100 g portion has 38 calories. For a more filling bowl, pair it with wholegrain bread or add a spoonful of plain yogurt.
Beet soup Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.8g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 13% · Fat 4%
Beet soup Vitamins & Minerals
Vitamins
Folate
55µg · 14% DV
Vitamin C
4.2mg · 5% DV
B6
0.06mg · 4% DV
B1
0.03mg · 3% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Potassium ⭐
160mg · 5% DV
Magnesium
16mg · 4% DV
How Nutritious Is Beet soup?
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.
Beet soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet soup
To burn the 38 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.
Is Beet soup 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 soup Contain Allergens?
No known major allergens
Which Diets Is Beet soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet soup Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Beet soup
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Frequently Asked Questions About Beet soup
How do you make beet soup?
To make beet soup, cook chopped beets with onion until tender, add stock and seasoning, then simmer until the flavors come together. Blend it for a smooth soup, or leave it chunky; finish with lemon juice or herbs.
Is beet soup the same as borscht?
Not always. Borscht is a family of beet-based soups, often made with cabbage and other vegetables, while beet soup can be a simpler purée. Some beet soups are versions of borscht, but the names are not interchangeable for every recipe.
Can beet soup be served cold?
Yes, beet soup can be served cold as well as hot. Chill it after cooking and taste it again before serving, since cold temperatures can mute its seasoning; a spoonful of yogurt or sour cream makes a classic topping.
Why does beet soup taste earthy?
Beets naturally contain earthy-tasting compounds, so that flavor can come through strongly in beet soup. A little lemon juice or vinegar brightens the soup, while herbs such as dill or parsley add a fresher note.
Can you make beet soup with canned beets?
Yes, canned beets work in beet soup and save preparation time. Drain and rinse them first, then add them near the end of cooking because they are already tender; simmering them for too long can dull their flavor and color.
Why is beet soup so red?
Beet soup gets its deep red color from betalain pigments in the beets. The color can fade with prolonged cooking, so cook the beets only until tender and add an acidic ingredient, such as lemon juice, if the recipe allows.
Does beet soup stain clothes?
Yes, beet soup can stain fabric because its red pigments cling to fibers. Blot up the spill, rinse the fabric from the back with cold water, and treat it before washing; hot water can make the stain harder to remove.
Can you freeze beet soup?
Yes, beet soup freezes well when it has no dairy mixed in. Cool it, portion it into airtight freezer-safe containers, and thaw it in the refrigerator; add cream or yogurt after reheating for a smoother texture.
What goes well with beet soup?
Beet soup pairs well with crusty bread, rye bread, or a grilled cheese sandwich. Dill, sour cream, and a squeeze of lemon also complement its earthy sweetness, making simple toppings an easy way to finish a bowl.
Can beet soup turn your urine red?
Yes, beet pigments can make urine look pink or red in some people after eating beet soup. The effect is usually temporary; seek medical advice if the color persists or appears when you have not eaten beets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.