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Blended beetroot Calories
Rich in folate, fiber, and natural nitrates
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Blended beetroot (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 22.9 g of carbs, 3.9 g of protein, 0.4 g of fat and 6.7 g of fiber. Its 261.6 µg of Folate covers 65% of the Daily Value. Its glycemic index is 61 (medium), so it raises blood sugar at a moderate pace.
Blended beetroot Nutrition Facts
Selected: 1 cup (medium) · 240 g
103
KCAL / 240G
Carbs
22.9g
· 8% DV
Protein
3.9g
· 8% DV
Fat
0.4g
· 1% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 14% · Fat 3%
Blended beetroot nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 187 mg | 8% |
| Total carbohydrate | 22.9 g | 8% |
| Fiber | 6.7 g | 24% |
| Protein | 3.9 g | 8% |
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 Blended beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 103 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 2 tablespoon (double) | 30 g | 13 kcal |
| 1 piece (small) | 80 g | 34 kcal |
| 100 g | 100 g | 43 kcal |
| ½ cup (half) | 120 g | 52 kcal |
| 1 piece (medium) | 150 g | 65 kcal |
| 1 serving (large) | 300 g | 129 kcal |
| 1.5 cup (large) | 360 g | 155 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Blended beetroot
Do you need to peel beetroot before blending it?
No, you do not have to peel beetroot before making blended beetroot if it is clean and the skin is intact. Scrub it well under running water, trim the ends, and cut it into small pieces; peeling can give the blend a smoother texture.
Why does blended beetroot taste earthy?
Blended beetroot naturally has an earthy taste because that flavour is characteristic of the root. Bright, tart ingredients such as lemon or orange can balance it, while apple adds sweetness. Add them gradually so they do not overpower the beetroot.
What fruit goes well with blended beetroot?
Apple, orange, and berries all pair well with blended beetroot. Apple softens its earthy flavour, citrus makes the drink taste brighter, and berries add a fruitier character. Blend with a little water or another liquid to help the ingredients combine.
Can blended beetroot be used in a smoothie bowl?
Yes, blended beetroot works in a smoothie bowl. Use less liquid than you would for a drink and combine it with thick yogurt or banana for a spoonable texture. Add crunchy toppings just before serving so they do not become soft.
Does blended beetroot lower blood pressure?
Blended beetroot may support a modest reduction in blood pressure because its natural nitrates can be converted in the body to compounds that help blood vessels relax. It is not a substitute for prescribed treatment; people taking blood-pressure medication should ask their clinician about regular use.
Can you blend beetroot without a high-powered blender?
Yes, you can make blended beetroot without a high-powered blender. Chop the beetroot into small pieces, add enough water to help the blades move, and blend in short bursts. A cooked beetroot will generally blend more easily than a raw one.
Why does blended beetroot separate after sitting?
Blended beetroot can separate because its liquid and fine plant particles settle at different rates. This is normal; stir or shake it before serving. If you want a thicker drink, use less added liquid or blend it with a thick ingredient such as yogurt.
Can blended beetroot be added to hummus?
Yes, blended beetroot can be mixed into hummus to add colour and a mildly sweet, earthy flavour. Add it gradually so the hummus does not become too loose, then adjust the lemon and seasoning to keep the flavour balanced.
Does blended beetroot stain kitchen surfaces?
Yes, blended beetroot can stain hands, cloth, and porous surfaces because its strong natural pigments transfer easily. Rinse splashes and blender parts soon after use, and wipe worktops promptly rather than letting the coloured liquid dry.
Can you drink blended beetroot on an empty stomach?
Yes, most people can drink blended beetroot on an empty stomach, but its concentrated earthy flavour and fibre may not suit everyone first thing. If it causes nausea or stomach discomfort, have it with food or try a smaller serving.
Blended beetroot Vitamins & Minerals
Vitamins
Folate
261.6µg · 65% DV
Vitamin C
11.76mg · 13% DV
B6
0.16mg · 9% DV
B5
0.37mg · 7% DV
Minerals
Manganese
0.79mg · 34% DV
Potassium ⭐
780mg · 23% DV
Copper
0.18mg · 20% DV
Phosphorus
96mg · 14% DV
Sodium
187mg · 8% DV
Blended beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blended beetroot
To burn the 103 calories in 1 cup (medium) (240 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 Blended beetroot?
Blended beetroot is beetroot processed in a blender until smooth, somewhere between a thick purée and a drink. It can be made with raw or cooked beetroot: cooked beet gives a softer, sweeter result, while raw beet has a fresher, more pronounced earthy flavour.
Its smooth texture and natural sweetness work well in a smoothie, or alongside a meal as a purée. In Turkey, it may also be served mixed with yoghurt as a side or meze-style dish. Blended beetroot provides fibre and folate, and is notable for its naturally occurring nitrates. Add lemon and water to lighten the flavour and texture, and keep the pulp rather than straining it to retain the fibre.
How Nutritious Is Blended beetroot?
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.
Is Blended beetroot 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 Blended beetroot Contain Allergens?
No known major allergens
Which Diets Is Blended beetroot 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
Blended beetroot Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.