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Beetroot smoothie Calories
Rich in vitamins and minerals, antioxidant source
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Beetroot smoothie (250 g) has 125 calories. That works out to 50 calories per 100 g. It contains 28 g of carbs, 3 g of protein, 0.5 g of fat and 5.8 g of fiber. Its 162.5 µg of Folate covers 41% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Beetroot smoothie?
Beetroot smoothie is made by blending beetroot into a thick, smooth drink. Depending on the recipe, fruit or another liquid may be added, so the flavour can range from earthy and gently sweet to brighter and fruitier. It is usually served chilled, at breakfast or as a snack; its vivid colour and substantial texture make it easy to enjoy on its own.
Beetroot smoothie provides vitamins, minerals and fibre, while its overall nutrition depends on what goes into the blender. For a less sweet version, skip added sweeteners and let the beetroot’s natural flavour come through. Pair it with yoghurt or a handful of nuts if you want a more filling snack.
Beetroot smoothie Nutrition Facts
Selected: 100 g
50
KCAL / 100G
Carbs
11.2g
· 4% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 9% · Fat 4%
Beetroot smoothie Vitamins & Minerals
Vitamins
Folate
65µg · 16% DV
Vitamin C
5.5mg · 6% DV
B6
0.07mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Potassium ⭐
260mg · 8% DV
Iron
1mg · 6% DV
Magnesium
19mg · 5% DV
Phosphorus
28mg · 4% DV
How Nutritious Is Beetroot smoothie?
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 smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot smoothie
To burn the 50 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 smoothie 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 smoothie Contain Allergens?
No known major allergens
Which Diets Is Beetroot smoothie 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 smoothie Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Beetroot smoothie
How do you make a beetroot smoothie?
Blend peeled, chopped raw beetroot with fruit and a liquid such as water or milk until smooth. Apple and banana pair well with its earthy taste; add liquid gradually to get the consistency you like.
What goes well in a beetroot smoothie?
Apple, berries, banana, citrus, ginger and yogurt all pair well with beetroot smoothie. Fruit adds sweetness, while citrus or ginger can balance the earthy flavor; start with a small amount and adjust to taste.
Is beetroot smoothie good before a workout?
Yes, beetroot smoothie can be a useful pre-workout drink because beetroot contains dietary nitrates that may support exercise performance. Try it before a regular training session first, since a thick smoothie can feel uncomfortable during intense exercise.
Can beetroot smoothie lower blood pressure?
It may modestly lower blood pressure for a short time because beetroot contains nitrates. It is not a replacement for prescribed treatment; if you take blood-pressure medication or have low blood pressure, ask your clinician about regular intake.
Can you drink beetroot smoothie every day?
Most people can drink beetroot smoothie daily as part of a varied diet. Beetroot is high in oxalates, so people with a history of calcium oxalate kidney stones should ask a healthcare professional whether frequent servings are appropriate.
Does beetroot smoothie help with weight loss?
No, beetroot smoothie does not cause weight loss by itself. It can fit into a weight-loss eating plan, but adding lots of juice, sweetened yogurt or honey can make it less filling relative to its energy content.
Can you use raw beetroot in a beetroot smoothie?
Yes, raw beetroot is commonly used in beetroot smoothie. Wash it thoroughly, peel it if you prefer, and chop it into small pieces; a powerful blender helps prevent a gritty texture.
Why does beetroot smoothie turn urine or stool red?
Beetroot smoothie can temporarily make urine or stool look pink or red because of beetroot’s natural pigments. This is usually harmless, but seek medical advice if the color change continues after you stop eating beetroot.
How long does beetroot smoothie keep in the fridge?
Keep beetroot smoothie in a sealed container in the refrigerator and drink it as soon as practical. Its color and flavor can change as it sits; shake or stir it before drinking and discard it if it smells off.
Is beetroot smoothie better than beetroot juice?
Beetroot smoothie retains the blended pulp, so it contains more of the beet’s fiber than strained beetroot juice. Juice is thinner and easier to drink quickly, while a smoothie is usually more substantial, especially with added fruit or yogurt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.