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Boiled red beetroot Calories
Rich in iron and folate, low calorie, high in antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled red beetroot (80 g) has 35 calories. That works out to 44 calories per 100 g. It contains 7.7 g of carbs, 1.3 g of protein, 0.1 g of fat and 2.2 g of fiber. Its 64 µg of Folate covers 16% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
Boiled red beetroot Nutrition Facts
Selected: 1 piece (medium) · 80 g
35
KCAL / 80G
Carbs
7.7g
· 3% DV
Protein
1.3g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
2.2g
· 8% 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%
Boiled red beetroot nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 1.3 g | 3% |
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 Medium Boiled red beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 35 kcal |
| 1 tablespoon (chopped) | 10 g | 4 kcal |
| 1 slice (thin) | 15 g | 7 kcal |
| 1 slice (thick) | 30 g | 13 kcal |
| 1 piece (small) | 50 g | 22 kcal |
| 100 g | 100 g | 44 kcal |
| 1 serving (medium) | 100 g | 44 kcal |
| 1 piece (large) | 120 g | 53 kcal |
| 1 cup (chopped) | 135 g | 59 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Boiled red beetroot
How do you cook boiled red beetroot?
Boiled red beetroot is made by simmering whole, washed beets until tender. Leave the skins on during cooking to help preserve their color and juices, then check doneness by piercing the thickest part with a knife.
How long does boiled red beetroot take to cook?
Boiled red beetroot usually takes about 30–45 minutes, depending on the size of the beets. It is ready when a knife slides easily into the thickest part; larger beets may need more time.
Do you peel boiled red beetroot before or after cooking?
Peel boiled red beetroot after cooking; the skin usually slips off more easily once the beets are tender. Wearing gloves or peeling under running water can help prevent the vivid juice from staining your hands.
How long does boiled red beetroot last in the fridge?
Boiled red beetroot keeps for about 3–5 days in the refrigerator when stored in a covered container. Let it cool before refrigerating, and discard it if it develops an unusual smell or a slimy surface.
Can you freeze boiled red beetroot?
Yes, boiled red beetroot freezes well. Peel and slice or dice it first, then pack it in an airtight freezer container; thawed beetroot can be softer, so it works especially well in soups, sauces, and cooked dishes.
Can boiled red beetroot turn your urine or stool red?
Yes, boiled red beetroot can temporarily give some people reddish urine or stool. The color comes from beet pigments and is usually harmless; if it continues after you stop eating beetroot, seek medical advice rather than assuming the cause.
Can you use the water from boiling red beetroot?
Yes, water used to boil red beetroot can add color and a mild earthy flavor to soups, rice, or sauces. Use it promptly, or cool and refrigerate it; discard it if it has been left out for a long time.
How do you make a salad with boiled red beetroot?
For a simple salad, dice boiled red beetroot and toss it with vinegar or lemon juice, olive oil, and herbs. It also pairs well with goat cheese, walnuts, or orange; add dressing shortly before serving to keep the flavors fresh.
Does boiled red beetroot lower blood pressure?
Boiled red beetroot contains nitrates that can support blood-vessel relaxation and may produce a modest, temporary reduction in blood pressure. It is not a replacement for prescribed treatment; ask your clinician if you take blood-pressure medication.
Can you eat boiled red beetroot every day?
Yes, most people can include boiled red beetroot regularly as part of a varied diet. People prone to calcium oxalate kidney stones may need to limit high-oxalate foods, so they should ask a clinician or dietitian about their own diet.
Boiled red beetroot Vitamins & Minerals
Vitamins
Folate
64µg · 16% DV
Vitamin C
3.92mg · 4% DV
B6
0.06mg · 4% DV
B2
0.03mg · 2% DV
Minerals
Manganese
0.26mg · 11% DV
Potassium ⭐
244mg · 7% DV
Copper
0.06mg · 7% DV
Magnesium
18mg · 4% DV
Sodium
62mg · 3% DV
Boiled red beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled red beetroot
To burn the 35 calories in 1 piece (medium) (80 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 Boiled red beetroot?
Boiled red beetroot is beetroot cooked whole or in pieces until tender; once cooled, its skin is easy to slip off. The flesh is dense and smooth, with a sweet, earthy flavour. It is familiar in salads and side dishes across many cuisines, and is often served chilled or at room temperature rather than straight from the pot.
Try it sliced with a sharp vinaigrette, tossed into a grain salad, or paired with goat’s cheese and leafy greens. It contributes fibre while remaining relatively low in calories: 100 g has 44 kcal. For a lighter serving, use just a little oil and let citrus, vinegar or herbs bring the brightness.
How Nutritious Is Boiled red 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 Boiled red 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 Boiled red beetroot Contain Allergens?
No known major allergens
Which Diets Is Boiled red 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
Boiled red beetroot Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.