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Cooked beetroot and carrot Calories
Contains fiber and beta-carotene
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cooked beetroot and carrot (160 g) has 69 calories. That works out to 43 calories per 100 g. It contains 15.4 g of carbs, 1.9 g of protein, 0.3 g of fat and 4.5 g of fiber. Its 688 µg of Vitamin A covers 76% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cooked beetroot and carrot Nutrition Facts
Selected: 1 cup (chopped) · 160 g
69
KCAL / 160G
Carbs
15.4g
· 6% DV
Protein
1.9g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 11% · Fat 3%
Cooked beetroot and carrot nutrition facts table · 1 cup (chopped) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 4.5 g | 16% |
| Protein | 1.9 g | 4% |
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 Chopped Cooked beetroot and carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 160 g | 69 kcal |
| 1 tablespoon (chopped) | 15 g | 6 kcal |
| 4 tablespoon (chopped) | 60 g | 26 kcal |
| ½ cup (chopped) | 80 g | 34 kcal |
| 1 piece (small) | 90 g | 39 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (small) | 120 g | 52 kcal |
| 1 piece (medium) | 160 g | 69 kcal |
| 1 serving (medium) | 180 g | 77 kcal |
| 1 serving (large) | 250 g | 108 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Cooked beetroot and carrot
Can cooked beetroot and carrot be eaten cold?
Yes, cooked beetroot and carrot are commonly served cold in salads and side dishes. Chill them promptly after cooking, then add a dressing or yoghurt just before serving. Beetroot can stain lighter ingredients, so mix it in last if you want to keep them separate.
Do you need to peel cooked beetroot and carrot?
No, you do not have to peel both. Scrub carrots well and leave their skins on if you prefer; beetroot skins are usually easiest to rub off after cooking. Wash the vegetables thoroughly before cooking, especially if you plan to eat the skins.
Can cooked beetroot and carrot be frozen?
Yes, cooked beetroot and carrot can be frozen in airtight portions once completely cool. Their texture may become softer after thawing, so they work better in soups, stews or warm dishes than in a crisp salad. Thaw them in the refrigerator.
How long does cooked beetroot and carrot last in the fridge?
Cooked beetroot and carrot will generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking and use a clean utensil when serving. Discard them if they develop an unusual smell or slimy surface.
Why does cooked beetroot and carrot turn everything pink?
Beetroot releases a strong red pigment that can stain the carrot, dressing, hands and cutting board. To limit staining, cut the beetroot last and mix it into the dish just before serving. A quick rinse usually removes fresh stains from utensils.
How do you roast cooked beetroot and carrot for more flavour?
You can roast cooked beetroot and carrot briefly to brown the edges and deepen their flavour. Cut them into similar-sized pieces, toss with a little oil and seasoning, and spread them out on a tray. They need less oven time than raw vegetables.
Can cooked beetroot and carrot be reheated?
Yes, cooked beetroot and carrot can be reheated until steaming hot, either in a microwave or in a pan. Reheat only the portion you plan to eat, rather than warming the same leftovers repeatedly. They can also be added directly to a hot soup.
Does cooking reduce the benefits of beetroot and carrot?
Cooking softens cooked beetroot and carrot and can make some nutrients easier to access, but boiling may also send some water-soluble nutrients into the cooking water. Steam them or use little water, and add the cooking liquid to soup to avoid wasting it.
Is cooked beetroot and carrot good for weight loss?
Cooked beetroot and carrot can fit into a weight-loss meal because they provide fibre and volume, which can help make a meal satisfying. Pair them with a protein source and avoid turning a light vegetable side into a high-calorie dish with heavy dressings.
Can babies eat cooked beetroot and carrot?
Yes, babies can usually have well-cooked beetroot and carrot once they are ready for solid foods. Mash or cut the vegetables to a texture and shape appropriate for your baby, and serve them without added salt. Beetroot may temporarily change urine or stool colour.
Cooked beetroot and carrot Vitamins & Minerals
Vitamins
Vitamin A
688µg · 76% DV
Folate
88µg · 22% DV
Vitamin K
16.8µg · 14% DV
B6
0.16mg · 9% DV
Minerals
Manganese
0.32mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
408mg · 12% DV
Magnesium
32mg · 8% DV
Sodium
93mg · 4% DV
Cooked beetroot and carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked beetroot and carrot
To burn the 69 calories in 1 cup (chopped) (160 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 Cooked beetroot and carrot?
Cooked beetroot and carrot is a simple combination of root vegetables, usually boiled or steamed until tender. Beetroot brings an earthy sweetness, while carrot adds a familiar, mild sweetness; both become soft and easy to cut once cooked.
It works well warm as a side or chilled as a salad, with lemon, herbs or a little olive oil. In many kitchens it is paired with grains, roasted vegetables or a main dish, and can also be served with a yoghurt dressing. It provides fibre and beta-carotene, with 43 calories per 100 g. For a lighter dressing, use lemon and herbs with just a little oil.
How Nutritious Is Cooked beetroot and carrot?
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 Cooked beetroot and carrot 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 Cooked beetroot and carrot Contain Allergens?
No known major allergens
Which Diets Is Cooked beetroot and carrot 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
Cooked beetroot and carrot Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.