1 piece (medium) of Raw Beetroot (80 g) has 34 calories. That works out to 43 calories per 100 g. It contains 7.7 g of carbs, 1.3 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 87.2 µg of Folate covers 22% of the Daily Value. Its glycemic index is 61 (medium), so it raises blood sugar at a moderate pace.

What is Raw Beetroot?

Raw beetroot is the uncooked root of the beet plant, with deep red flesh and a naturally earthy sweetness. Peel it and grate or shave it thinly for salads and slaws, or blend it into a juice. Its firm, crisp bite softens when finely grated, while its sweet-earthy flavour pairs well with citrus, apple, herbs and tangy dressings. Across many cuisines, raw beetroot is served as a fresh salad or added to sandwiches and bowls; it also works alongside roasted vegetables or grains. It provides fibre and is low in calories, with about 43 calories per 100 g. For a lighter salad, use lemon juice and a little olive oil rather than a heavy dressing.

Raw Beetroot Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.6g

· 3% DV

Protein

1.6g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 82% · Protein 14% · Fat 4%

Raw Beetroot Vitamins & Minerals

Vitamins

Folate

109µg · 27% DV

Vitamin C

4.9mg · 5% DV

0.06mg · 4% DV

0.04mg · 3% DV

Minerals

Potassium ⭐

325mg · 10% DV

Iron

1mg · 6% DV

Phosphorus

40mg · 6% DV

Magnesium

23mg · 5% DV

How Nutritious Is Raw Beetroot?

Nutrient density

Very high

80/ 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

52/ 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.

Raw Beetroot Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

5.9

Low

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

How to Burn Off Raw Beetroot

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 Raw Beetroot Processed?

NOVA 1

Unprocessed

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 Raw Beetroot 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 Raw Beetroot 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

Raw Beetroot Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 3:1

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

Compare Raw Beetroot

🥗vs🍅

Raw Beetroot vs Tomato25 kcal more per 100 g

→🥗vs🥗

Raw Beetroot vs Mixed Green Salad25 kcal more per 100 g

→🥗vs🫑

Raw Beetroot vs Red Pepper12 kcal more per 100 g

→🥗vs🥄

Raw Beetroot vs Boiled Beetroot1 kcal fewer per 100 g

→

Foods Similar to Raw Beetroot

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Raw Beetroot

Is raw beetroot good for you?

Yes, raw beetroot provides folate and antioxidant plant compounds, and its natural nitrates can be converted into nitric oxide in the body. Add it grated or thinly sliced to meals; it is a nutritious food, not a treatment for disease.

Can you eat raw beetroot?

Yes, raw beetroot is safe to eat when washed thoroughly. Grate it into salads, shave it into thin ribbons, or blend it into a smoothie. Its firm texture can be easier to enjoy when finely cut.

Does raw beetroot turn your urine or stool red?

Yes, beetroot’s red pigments can temporarily give some people pink or reddish urine or stool. This can happen after eating beetroot and usually passes; if the color appears without eating it or persists, seek medical advice.

Do you have to peel raw beetroot?

No, you do not have to peel raw beetroot if you scrub it well under running water. The skin is edible, though some people find it tough or earthy-tasting. Peel it with a vegetable peeler if you prefer a smoother texture.

How do you store raw beetroot?

Store raw beetroot unwashed in the refrigerator, and remove any attached leaves before storing because they draw moisture from the root. Wash it just before use. Discard beetroot that becomes moldy or noticeably soft.

Can you juice raw beetroot?

Yes, raw beetroot can be juiced, but juicing removes much of the fiber found in the whole vegetable. Wash it thoroughly first, and drink the juice soon after making it. Blending the beetroot instead keeps more of its pulp.

Can you eat raw beetroot leaves?

Yes, fresh beetroot leaves are edible. Rinse them thoroughly to remove grit, then chop them into salads or cook them like other leafy greens. Avoid leaves that are yellowed, slimy, or badly wilted.

Does raw beetroot lower blood pressure?

Beetroot’s natural nitrates may modestly lower blood pressure by supporting blood-vessel relaxation, but beetroot is not a substitute for prescribed treatment. If you take blood-pressure medication or already have low blood pressure, ask your clinician before making a large, regular increase.

Can you freeze raw beetroot?

Yes, you can freeze raw beetroot, but thawing softens its texture, so it may not work well in a crisp salad. Wash, peel, and grate or chop it first; use it after thawing in cooked dishes.

Should you eat raw or cooked beetroot?

Both are good options: raw beetroot is crisp and earthy, while cooking makes it softer and often sweeter. Choose raw for salads or cooked for soups and sides; cooking can also make it easier to chew and digest for some people.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026