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Beetroot pear salad Calories
Rich in fiber
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Beetroot pear salad (150 g) has 89 calories. That works out to 59 calories per 100 g. It contains 21.2 g of carbs, 1.4 g of protein, 0.3 g of fat and 5.4 g of fiber. Its 84 µg of Folate covers 21% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Beetroot pear salad?
Beetroot pear salad brings earthy beetroot together with the gentle sweetness and juiciness of pear. There is no single traditional recipe: the vegetables may be cooked or roasted, then served with pear and, depending on the cook, leafy greens, nuts or a simple dressing.
The contrast of tender beetroot and crisp or ripe pear makes it a refreshing side dish, easy to serve alongside grains, legumes or a main meal. In the UK and elsewhere, it also fits naturally into a lunch salad; a little lemon or vinegar can balance the sweetness without a heavy dressing. It is a fibre-rich choice, with 3.6 g of fibre per 100 g, while remaining very low in fat. Use a firm pear if you prefer the fruit to keep its shape.
Beetroot pear salad Nutrition Facts
Selected: 100 g
59
KCAL / 100G
Carbs
14.1g
· 5% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 6% · Fat 3%
Beetroot pear salad Vitamins & Minerals
Vitamins
Folate
56µg · 14% DV
Vitamin C
6.2mg · 7% DV
B5
0.19mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Potassium ⭐
262mg · 8% DV
Magnesium
16mg · 4% DV
Phosphorus
31mg · 4% DV
Calcium
15mg · 2% DV
How Nutritious Is Beetroot pear salad?
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.
Beetroot pear salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot pear salad
To burn the 59 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 Beetroot pear salad 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 pear salad Contain Allergens?
No known major allergens
Which Diets Is Beetroot pear salad 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 pear salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Frequently Asked Questions About Beetroot pear salad
How do you make beetroot pear salad?
Beetroot pear salad is made by combining cooked, cooled beetroot with sliced or diced pear. Toss it with olive oil and lemon juice or vinegar, then add herbs, toasted nuts, or leafy greens if you like.
Can you use raw beetroot in beetroot pear salad?
Yes, beetroot pear salad can be made with raw beetroot. Grate it or slice it very thinly so it is easy to eat; raw beetroot is firmer and earthier, while cooked beetroot gives the salad a softer, sweeter taste.
What dressing goes with beetroot pear salad?
A tangy dressing of olive oil with lemon juice or cider vinegar suits beetroot pear salad. A little mustard can add depth, but keep the dressing light so it complements the pear rather than masking its sweetness.
Should you roast or boil beetroot for beetroot pear salad?
Either works for beetroot pear salad. Roasting concentrates beetroot’s earthy sweetness, while boiling gives it a softer, milder texture; whichever method you use, cool the beetroot before mixing it with the pear.
Can you add cheese to beetroot pear salad?
Yes, crumbled goat cheese or feta pairs well with beetroot pear salad, adding a salty contrast to the sweet pear. Add it just before serving so it stays distinct instead of blending into the dressing.
Do walnuts go in beetroot pear salad?
Yes, walnuts are a classic addition to beetroot pear salad. Their rich, crunchy texture complements both the tender beetroot and juicy pear; toast them lightly and add them at the end to keep them crisp.
Can beetroot pear salad be made ahead?
Yes, you can cook the beetroot ahead for beetroot pear salad and keep it chilled. Slice the pear and add the dressing shortly before serving to reduce browning and prevent the salad from becoming watery.
How long does beetroot pear salad keep in the fridge?
Beetroot pear salad keeps for a few days in a covered container in the refrigerator, though the pear softens as it sits. For the best texture, store the cooked beetroot separately and combine it with fresh pear when serving.
What can you serve with beetroot pear salad?
Beetroot pear salad works as a side for roasted vegetables, grilled foods, or grain and legume dishes. It also fits on a lunch spread with bread and other salads, where its sweet, earthy flavor provides contrast.
Can beetroot pear salad be served warm?
Beetroot pear salad is usually served chilled or at room temperature rather than hot. If you prefer warm beetroot, let it cool slightly before adding the pear so the fruit keeps its shape and fresh texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.