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Beetroot yogurt Calories
Beetroot and yogurt blend, source of probiotics and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Beetroot yogurt (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 12.8 g of carbs, 4.8 g of protein, 2.3 g of fat and 1.8 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Beetroot yogurt?
Beetroot yogurt combines cooked, grated beetroot with yogurt and is often served as a Turkish-style cold meze or side. Some versions include garlic. Its earthy, gently sweet beetroot contrasts with the yogurt’s tang, while the texture can be smooth or left slightly chunky.
Serve it chilled alongside grilled dishes, as part of a mezze spread, or with bread as a simple snack. Outside Turkey, it also works well as a colourful dip or side dish. Nutritionally, it offers a little protein from the yogurt, with carbohydrates and some fibre from the beetroot. For a lighter version, use plain yogurt and keep any added oil modest.
Beetroot yogurt Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
3.2g
· 6% DV
Fat
1.5g
· 2% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 21% · Fat 23%
Beetroot yogurt Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.13mg · 10% DV
B5
0.4mg · 8% DV
Folate
32µg · 8% DV
Minerals
Phosphorus
75mg · 11% DV
Calcium
90mg · 9% DV
Zinc
1mg · 9% DV
Iodine
12µg · 8% DV
How Nutritious Is Beetroot yogurt?
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 yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot yogurt
To burn the 65 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 yogurt 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 yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot yogurt 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 yogurt Fat Profile
SATURATED
1g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Compare Beetroot yogurt
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Frequently Asked Questions About Beetroot yogurt
How do you make beetroot yogurt?
Beetroot yogurt is made by mixing grated, cooked and cooled beetroot with plain yogurt. Drain the beetroot well first, then season with salt; garlic is a common addition when serving it as a dip.
What do you serve beetroot yogurt with?
Beetroot yogurt works as a dip or side with grilled meat, chicken, roasted vegetables, flatbread, or a grain bowl. Its cool, tangy flavor also pairs well with other mezze and rich, savory dishes.
Can you make beetroot yogurt with raw beetroot?
Yes, you can make beetroot yogurt with raw beetroot, but grate it very finely because it stays firm and has a more earthy taste. Cooked beetroot gives the dip a softer texture and a mellower flavor.
Is beetroot yogurt good for you?
Yes, beetroot yogurt combines yogurt, which may contain live cultures, with beetroot antioxidants. To preserve live cultures in yogurt, serve the mixture cold rather than heating it; the exact benefits depend on the yogurt used.
How long does beetroot yogurt last in the fridge?
Beetroot yogurt generally keeps for 2–3 days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if it develops an unusual smell, bubbles, or a noticeably changed texture.
Can you make beetroot yogurt dip ahead of time?
Yes, beetroot yogurt dip can be made ahead and chilled until serving; resting helps the flavors combine. Add crunchy toppings such as walnuts just before serving so they do not soften in the yogurt.
Why is my beetroot yogurt watery?
Beetroot yogurt turns watery when the beetroot releases liquid or the yogurt separates. Drain cooked beetroot thoroughly before mixing, and use strained yogurt for a thicker dip.
Can you freeze beetroot yogurt?
No, freezing beetroot yogurt is not recommended because yogurt can separate and become grainy after thawing. Freeze cooked beetroot on its own instead, then thaw and mix it with fresh yogurt when needed.
Does beetroot yogurt need garlic?
No, beetroot yogurt does not need garlic. Leaving it out makes the beetroot's earthy sweetness more noticeable; dill, mint, or a little lemon juice can add freshness instead.
Can you use canned beetroot for beetroot yogurt?
Yes, canned beetroot works for beetroot yogurt; drain it well and pat it dry before grating or chopping. If it is pickled, its vinegar and added salt will change the dip's flavor, so season only after mixing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.