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Beetroot Salad Calories
Rich in vitamin C and fiber, low calorie, antioxidant source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Beetroot Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 13.8 g of carbs, 1.9 g of protein, 0.4 g of fat and 3.6 g of fiber. Its 84 µg of Folate covers 21% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Beetroot Salad?
Beetroot Salad is usually made with cooked, peeled beetroot, sliced or grated and dressed with oil, lemon juice or vinegar. Recipes vary: some add garlic or herbs, while others pair the beetroot with yogurt. Its deep colour and earthy-sweet flavour make it appealing even with a simple dressing.
It is served chilled or at room temperature as a side dish, and fits easily alongside grilled foods or as part of a mezze-style spread. The beetroot is tender and moist, with a bright tang from the dressing. The salad provides fibre and vitamin C; a 100 g serving has about 55 calories. For a lighter version, use a modest amount of oil and let the beetroot’s own flavour come through.
Beetroot Salad Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
11.5g
· 4% DV
Protein
1.6g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 12% · Fat 5%
Beetroot Salad Vitamins & Minerals
Vitamins
Folate
70µg · 18% DV
Vitamin C
7.5mg · 8% DV
B6
0.07mg · 4% DV
B1
0.03mg · 3% DV
Minerals
Potassium ⭐
325mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
40mg · 6% DV
Sodium
120mg · 5% DV
How Nutritious Is Beetroot 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 Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot Salad
To burn the 55 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 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Beetroot 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 Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Beetroot Salad
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Frequently Asked Questions About Beetroot Salad
How do you make beetroot salad?
To make beetroot salad, boil or roast whole beetroots until tender, let them cool, then peel and slice or grate them. Toss with olive oil, lemon juice or vinegar, and salt; add garlic or herbs if you like. Chilling it briefly helps the dressing settle in.
What dressing goes well with beetroot salad?
A lemon-and-olive-oil dressing works well with beetroot salad because its acidity balances the beet’s earthy sweetness. For a creamy version, mix the beetroot with plain yogurt and garlic. Add the dressing shortly before serving if you want sliced beetroot to keep its shape.
Is beetroot salad better with boiled or roasted beets?
Beetroot salad works with either boiled or roasted beets. Boiling is straightforward and gives a tender, mild result, while roasting concentrates the beet’s sweetness and keeps it from becoming waterlogged. Cook whole beets until a knife slides in easily, then cool them before cutting.
Can you make beetroot salad with raw beetroot?
Yes, beetroot salad can be made with raw beetroot, finely grated or shaved into thin slices. It will be crunchier and more earthy than a cooked version. A little lemon juice or vinegar helps soften the texture; wash the beetroot well and remove the outer skin first.
Can you use canned beetroot in beetroot salad?
Yes, canned beetroot works in beetroot salad and saves cooking time. Drain it well before slicing, since the packing liquid can water down the dressing. Taste before adding salt, as some canned varieties are already salted or pickled and may need less seasoning.
What should you serve with beetroot salad?
Beetroot salad pairs well with grilled chicken, fish, or meat, and it can add color and a tangy contrast to grain or bean dishes. A yogurt-based version suits spicy mains particularly well, while a lemon-and-oil version works as a lighter side for a substantial meal.
How long does beetroot salad last in the fridge?
Beetroot salad usually keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, especially if it contains yogurt, and use a clean serving utensil. Discard it if you notice mold, an off smell, or an unusual change in texture.
Can beetroot salad be made ahead of time?
Yes, beetroot salad can be made ahead; cooked beetroot can be peeled and sliced in advance and refrigerated. For the freshest texture, keep the dressing separate and mix it in shortly before serving. Add delicate herbs or leafy ingredients at the last minute.
Can you freeze beetroot salad?
Freezing finished beetroot salad is not recommended because the beetroot can turn soft and watery after thawing, and yogurt dressing may separate. If you want to prepare ahead, freeze plain cooked beetroot instead, then thaw it in the refrigerator and add fresh dressing.
Does beetroot salad lower blood pressure?
Beetroot contains dietary nitrates that may modestly lower blood pressure, but evidence is stronger for beetroot juice than for a typical serving of beetroot salad. The effect varies with the recipe and portion, so salad should not replace prescribed blood-pressure treatment.
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Nutrition data compiled from USDA FoodData Central and scientific sources.