1 cup (medium) of Beetroot Juice (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 24 g of carbs, 2.4 g of protein, 0.2 g of fat and 1 g of fiber. Its 168 µg of Folate covers 42% of the Daily Value. Its glycemic index is 61 (medium), so it raises blood sugar at a moderate pace.

What is Beetroot Juice?

Beetroot juice is made by pressing fresh beetroot into a deep red drink with a naturally earthy sweetness. It is enjoyed on its own or blended with fruit and other vegetables in juice bars and home kitchens around the world. Unlike fermented beet drinks, it has a fresh, smooth character rather than a tangy, fizzy one.

Its flavour is distinctive and slightly sweet, with a dense feel when served undiluted. Beetroot juice provides folate and iron, along with antioxidant plant compounds, but has little fibre because most of the pulp is removed. If the earthy taste feels strong, dilute it with water or blend it with apple or citrus for a brighter, lighter drink.

Beetroot Juice Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10g

· 4% DV

Protein

· 2% DV

Fat

0.1g

· 0% DV

Fiber

0.4g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 9% · Fat 2%

Beetroot Juice Vitamins & Minerals

Vitamins

Folate

70µg · 18% DV

Vitamin C

5mg · 6% DV

0.06mg · 4% DV

0.15mg · 3% DV

Minerals

Potassium ⭐

325mg · 10% DV

Iron

1mg · 6% DV

Magnesium

20mg · 5% DV

Phosphorus

30mg · 4% DV

How Nutritious Is Beetroot Juice?

Nutrient density

High

65/ 100

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

39/ 100

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.

Beetroot Juice Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beetroot Juice

To burn the 43 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Beetroot Juice 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 Beetroot Juice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Beetroot Juice 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

Beetroot Juice Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Beetroot Juice

🥤vs☕️

Beetroot Juice vs Turkish coffee36 kcal more per 100 g

→🥤vs🥛

Beetroot Juice vs Ayran6 kcal more per 100 g

→🥤vs🧊🍵

Beetroot Juice vs Iced Tea23 kcal more per 100 g

→🥤vs🍵

Beetroot Juice vs Tea42 kcal more per 100 g

→

Foods Similar to Beetroot Juice

☕️

Turkish coffee

7 kcal

🥛

Ayran

37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

Tea

1 kcal

🥤

Detox Water

2 kcal

🥤

Soda

42 kcal

☕️

Coffee

2 kcal

🥤

Cola

42 kcal

Frequently Asked Questions About Beetroot Juice

Does beetroot juice lower blood pressure?

Yes, beetroot juice may lower blood pressure temporarily because its dietary nitrates can help widen blood vessels. If you take blood-pressure medication, ask your clinician before making it a regular part of your routine.

Is beetroot juice good before a workout?

Yes, beetroot juice is a popular pre-workout drink because its nitrates may support blood flow and exercise performance. Try it during an ordinary training session first, rather than for the first time before an important event.

Can beetroot juice turn your urine red?

Yes, beetroot juice can make urine—and sometimes stool—look pink or red. The change is usually harmless and temporary, caused by beetroot pigments; persistent discoloration without recent beet intake needs a different explanation.

How do you make beetroot juice at home?

Wash and trim fresh beetroots, cut them into pieces, and run them through a juicer. Without a juicer, blend them with a little water and strain through a fine sieve; add lemon or apple if you like.

How much beetroot juice should you drink a day?

There is no universal daily amount of beetroot juice that suits everyone. Start with a small serving, since concentrated juice can upset the stomach, and avoid treating it as a replacement for whole vegetables.

Is beetroot juice better than eating whole beets?

No, beetroot juice is not nutritionally better in every way. Juicing removes most of the beet’s fiber, while eating whole beets provides that fiber and takes longer to consume.

When is the best time to drink beetroot juice?

There is no single best time to drink beetroot juice for everyone. People using it around exercise often drink it beforehand, while others can have it with a meal or whenever it suits them.

What are the side effects of drinking beetroot juice?

Beetroot juice can cause red or pink urine, and larger servings may lead to stomach upset or diarrhea. Its natural pigments can also stain clothes and cutting boards, so rinse spills promptly.

How long does fresh beetroot juice last in the fridge?

Fresh beetroot juice is best consumed soon after making it. If you need to keep it, refrigerate it promptly in a clean, sealed container and use it within a day for the freshest taste.

Can people with kidney stones drink beetroot juice?

People with recurrent calcium oxalate kidney stones may need to limit beetroot juice because beets contain oxalate. The right amount depends on the type of stones and your diet, so ask your clinician or dietitian.

Have another question about Beetroot Juice?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026