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Beetroot Shake Calories
Nutritious shake made with beetroot and milk or yogurt
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beetroot Shake (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 27.7 g of carbs, 4.6 g of protein, 1.5 g of fat and 4 g of fiber. Its 83.6 µg of Folate covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Beetroot Shake Nutrition Facts
Selected: 1 cup (medium) · 220 g
143
KCAL / 220G
Carbs
27.7g
· 10% DV
Protein
4.6g
· 9% DV
Fat
1.5g
· 2% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Beetroot Shake nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 4.6 g | 9% |
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 Shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 143 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 pack (small) | 180 g | 117 kcal |
| 1 serving (medium) | 200 g | 130 kcal |
| 1 bottle (medium) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Beetroot Shake
How do you make a beetroot shake?
Blend cooked or thoroughly washed raw beetroot with milk or yogurt until smooth. For a sweeter, less earthy shake, add fruit such as banana or apple. Cut raw beetroot into small pieces first so it blends more easily.
What are the benefits of a beetroot shake?
A beetroot shake provides beetroot’s dietary nitrates along with milk or yogurt. The body can convert beetroot nitrates into nitric oxide, which helps blood vessels relax. This may support circulation, but the shake is not a treatment for a medical condition.
Is a beetroot shake good before a workout?
Yes, you can have a beetroot shake before exercise. Beetroot nitrates may support exercise performance, though the effect varies. Because milk or yogurt can feel heavy during activity, try it well before a workout rather than drinking it immediately beforehand.
Can a beetroot shake lower blood pressure?
A beetroot shake may contribute to a modest reduction in blood pressure because beetroot nitrates help blood vessels relax. It does not replace prescribed treatment. If you take blood-pressure medicine or already have low blood pressure, ask your clinician before making it a regular drink.
Can you make a beetroot shake with raw beetroot?
Yes, raw beetroot works in a beetroot shake. Wash it thoroughly, peel it if you prefer, and chop it into small pieces before blending. Raw beetroot gives the drink a stronger earthy flavor and a less soft texture than cooked beetroot.
Does a beetroot shake taste good with milk?
Yes, beetroot pairs well with milk, although its earthy flavor can be noticeable. Banana or apple makes the shake sweeter and mellows that flavor. Yogurt gives it a thicker, tangier taste, so the choice depends on the texture you want.
Can a beetroot shake help with weight loss?
A beetroot shake does not cause weight loss by itself. It can fit into a weight-management plan as a filling drink or snack, but added sugar, honey, or large amounts of fruit can make it less suitable as a light option.
Can a beetroot shake turn your urine or stool red?
Yes, beetroot in a shake can temporarily make urine or stool look pink or reddish. This harmless effect, sometimes called beeturia, is caused by beet pigments and does not happen to everyone. If the color persists after you stop eating beetroot, seek medical advice.
How long does a beetroot shake keep in the fridge?
A beetroot shake is best consumed soon after blending. Store leftovers in a sealed container in the refrigerator and drink them within a day; the color and texture may change as it sits. Do not leave a milk- or yogurt-based shake at room temperature for long.
Can you drink a beetroot shake every day?
Yes, many people can include a beetroot shake in their daily diet, but it need not replace varied meals. Beetroot can increase oxalate intake, so people prone to calcium-oxalate kidney stones should ask a clinician or dietitian whether frequent servings suit them.
Beetroot Shake Vitamins & Minerals
Vitamins
Folate
83.6µg · 21% DV
Biotin
4.4µg · 15% DV
Vitamin C
9.9mg · 11% DV
B12
0.22µg · 9% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.44mg · 19% DV
Phosphorus
88mg · 13% DV
Potassium ⭐
396mg · 12% DV
Sodium
84mg · 4% DV
Beetroot Shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot Shake
To burn the 143 calories in 1 cup (medium) (220 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 Shake?
Beetroot Shake blends beetroot with milk or yoghurt into a smooth, creamy drink. It is better understood as a modern shake than as a dish with one fixed place of origin; recipes vary with the dairy used. Beetroot gives it an earthy, gently sweet flavour, while yoghurt makes the texture thicker and adds a little tang.
Serve it chilled for breakfast, as a filling snack, or alongside a light meal. It works well on its own, especially when you want something more substantial than juice. Beetroot contributes carbohydrates and some fibre, while the milk or yoghurt adds a little protein. For a lighter-tasting version, use milk rather than thick yoghurt, and keep the mixture simple so the beetroot flavour remains clear.
How Nutritious Is Beetroot Shake?
Nutrient density
Medium
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 Shake 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 Shake Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot Shake Good For?
Vegan
— Not 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 Shake Fat Profile
SATURATED
0.66g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.