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Yogurt-based, beetroot dessert, lightly sweet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beetroot yogurt dessert (150 g) has 162 calories. That works out to 108 calories per 100 g. It contains 21.2 g of carbs, 6.3 g of protein, 5.7 g of fat and 1.7 g of fiber. Its 153 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 41 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
162
KCAL / 150G
Carbs
21.2g
· 8% DV
Protein
6.3g
· 13% DV
Fat
5.7g
· 7% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 16% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.12 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 1.7 g | 6% |
| Protein | 6.3 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 162 kcal |
| 1 tablespoon (grated) | 20 g | 22 kcal |
| 2 tablespoon (grated) | 40 g | 43 kcal |
| 1 piece (mini) | 60 g | 65 kcal |
| 1 piece (small) | 90 g | 97 kcal |
| 100 g | 100 g | 108 kcal |
| 1 pack (small) | 100 g | 108 kcal |
| 1 cup (medium) | 170 g | 184 kcal |
| 1 serving (large) | 220 g | 238 kcal |
Calculated from 108 calories per 100 g.
Beetroot yogurt dessert is made by mixing cooked, cooled beetroot purée with yogurt and a sweetener. Chill the mixture before serving so it is refreshing and the flavors have time to come together.
Beetroot yogurt dessert has a mild earthy beet flavor, balanced by the yogurt’s tang and the added sweetness. Using more beetroot makes both its flavor and vivid color more noticeable.
Cooked beetroot is the usual choice for beetroot yogurt dessert because it blends smoothly and tastes less earthy. If you start with raw beetroot, cook it until tender, then cool and drain it before mixing.
Yes, canned beetroot can work in beetroot yogurt dessert. Drain it thoroughly and taste it first, since pickled or seasoned varieties may add vinegar, salt, or other flavors that do not suit a sweet dessert.
Beetroot yogurt dessert can turn watery when the beetroot releases liquid or the yogurt is loose. Drain and cool the beetroot well, and use thick yogurt or strain regular yogurt before mixing.
Thick, plain yogurt works best in beetroot yogurt dessert because it holds its shape after the beetroot is stirred in. Greek-style yogurt gives a denser texture, while regular yogurt may need draining first.
Yes, beetroot yogurt dessert can be made ahead and kept covered in the refrigerator until serving. Add crunchy toppings, such as nuts, just before eating so they do not soften in the yogurt.
Freezing beetroot yogurt dessert is not recommended because yogurt can separate and become watery as it thaws. Refrigerate it instead and serve it chilled for a smoother texture.
Beetroot yogurt dessert can be served on its own or topped with chopped walnuts, pistachios, or fresh fruit. Add toppings at the last moment to keep nuts crisp and fruit from releasing extra juice.
Beetroot yogurt dessert is a sweet dish when its yogurt and beetroot mixture is sweetened and served after a meal. A similar beetroot-yogurt mixture with garlic and salt is a savory dip, not this dessert.
Vitamins
B12
0.48µg · 20% DV
B2
0.26mg · 20% DV
Biotin
3.15µg · 11% DV
B5
0.51mg · 10% DV
Minerals
Phosphorus
153mg · 22% DV
Calcium
192mg · 19% DV
Potassium ⭐
297mg · 9% DV
Selenium
4.65µg · 8% DV
Sodium
78mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 calories in 1 serving (medium) (150 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.
Beetroot yogurt dessert brings tangy yogurt together with cooked or roasted beetroot for a lightly sweet, vividly coloured pudding. There is no single fixed recipe: some versions use a little honey or sugar, while others lean on the beetroot’s own sweetness. The earthy beetroot is balanced by the yogurt’s gentle sourness, and the texture can range from smooth to softly chunky depending on how the beetroot is prepared.
Serve it chilled as a light dessert after a meal or alongside tea; it also makes a colourful alternative to richer cream-based puddings. Yogurt contributes some protein, while beetroot adds a little fibre. For a less sweet version, use plain yogurt and add sweetener sparingly; chopped walnuts make a good topping.
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.
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.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.45g
MONOUNSATURATED
1.42g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.