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Beetroot oatmeal Calories
Fiber-rich oatmeal porridge with beetroot
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beetroot oatmeal (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 32.2 g of carbs, 6.7 g of protein, 4.3 g of fat and 6 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Beetroot oatmeal Nutrition Facts
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
32.2g
· 12% DV
Protein
6.7g
· 13% DV
Fat
4.3g
· 6% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 14% · Fat 20%
Beetroot oatmeal nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 32.2 g | 12% |
| Fiber | 6 g | 21% |
| Protein | 6.7 g | 13% |
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 Beetroot oatmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 tablespoon (grated) | 15 g | 12 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 150 g | 117 kcal |
| 1 cup (small) | 180 g | 140 kcal |
| 1 serving (medium) | 250 g | 195 kcal |
| 1 bottle (mini) | 300 g | 234 kcal |
| 1 cup (large) | 320 g | 250 kcal |
| 1 serving (large) | 350 g | 273 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Beetroot oatmeal
How do you make beetroot oatmeal?
Make beetroot oatmeal by simmering oats in milk or water, then stirring in finely grated or cooked beetroot. Adding cooked beet near the end keeps its texture and earthy flavor more noticeable; season with cinnamon or top with fruit if you like.
Can you make beetroot oatmeal overnight?
Yes, beetroot oatmeal can be prepared the night before. Cook the oats, mix in the beetroot, and refrigerate in a covered container; eat it cold or reheat it with a splash of milk or water if it thickens.
Does beetroot oatmeal taste sweet or earthy?
Beetroot oatmeal tastes mildly sweet and earthy, with the oats softening the beet flavor. If the earthy note is too strong, pair it with apple, banana, cinnamon, or yogurt rather than adding a large amount of sweetener.
Should you use raw or cooked beetroot in beetroot oatmeal?
Either raw or cooked beetroot works in beetroot oatmeal. Finely grate raw beetroot and cook it with the oats until tender; cooked or roasted beetroot can be stirred in near the end, which makes preparation quicker.
What toppings go well with beetroot oatmeal?
Apple, orange zest, walnuts, cinnamon, and yogurt all pair well with beetroot oatmeal. For a savory bowl, try crumbled feta and black pepper; the salty cheese contrasts with the beetroot’s mild sweetness.
Can you use beetroot powder in beetroot oatmeal?
Yes, beetroot powder can be stirred into beetroot oatmeal, especially when fresh beetroot is unavailable. Mix it in gradually after cooking, since powder gives color and flavor but not the soft, juicy texture of grated beetroot.
Which oats work best for beetroot oatmeal?
Rolled oats are a reliable choice for beetroot oatmeal because they cook into a creamy porridge without much fuss. Steel-cut oats also work, but need a longer cooking time and more liquid; instant flavored oats can overpower the beet.
How do you keep beetroot oatmeal from turning watery?
To keep beetroot oatmeal from turning watery, use cooked beetroot or squeeze excess liquid from grated raw beet before adding it. Stir the beet in gradually and let the porridge stand briefly after cooking so the oats can absorb extra moisture.
Can you freeze beetroot oatmeal?
Yes, beetroot oatmeal can be frozen in individual airtight portions. Its texture may become softer after thawing, so thaw it in the refrigerator and reheat with a little milk or water, stirring until smooth.
Is beetroot oatmeal better served hot or cold?
Beetroot oatmeal works both hot and cold. Hot porridge is creamy and brings out the sweetness of cooked beetroot, while chilled overnight oats are convenient for a make-ahead breakfast; loosen either version with a little liquid if needed.
Beetroot oatmeal Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Biotin
4.32µg · 14% DV
B5
0.6mg · 12% DV
Folate
43.2µg · 11% DV
Minerals
Manganese
1.56mg · 68% DV
Phosphorus
197mg · 28% DV
Selenium
14µg · 25% DV
Copper
0.22mg · 24% DV
Potassium ⭐
348mg · 10% DV
Sodium
53mg · 2% DV
Beetroot oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot oatmeal
To burn the 187 calories in 1 cup (medium) (240 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 Beetroot oatmeal?
Beetroot oatmeal combines oats cooked into a soft porridge with grated or chopped beetroot. It is an easy home-cooked variation rather than a dish with one established place of origin. The beetroot lends the bowl a vivid colour and an earthy sweetness, and the recipe can be made either sweet or savoury.
Serve it warm for breakfast or a light meal; it works well with fruit, nuts and a little cinnamon, or with herbs and black pepper for a savoury bowl. Oats and beetroot make this a fibre-containing choice, with 2.5 g of fibre per 100 g. For a lighter finish, cook it with water and add fresh fruit or a spoonful of plain yoghurt at the table.
How Nutritious Is Beetroot oatmeal?
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 Beetroot oatmeal 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 oatmeal Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot oatmeal Good For?
Vegan
✓ 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
Beetroot oatmeal Fat Profile
SATURATED
0.74g
MONOUNSATURATED
1.34g
POLYUNSATURATED
1.61g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.