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Carrot, Beet & Pomegranate Salad Calories
Colorful, antioxidant-rich, fiber-packed salad
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrot, Beet & Pomegranate Salad (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 21.8 g of carbs, 2 g of protein, 0.5 g of fat and 4.8 g of fiber. Its 480 µg of Vitamin A covers 53% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Carrot, Beet & Pomegranate Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
21.8g
· 8% DV
Protein
2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 8% · Fat 5%
Carrot, Beet & Pomegranate Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 4.8 g | 17% |
| Protein | 2 g | 4% |
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 Serving of Carrot, Beet & Pomegranate Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| ½ serving (small) | 75 g | 49 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (chopped) | 120 g | 78 kcal |
| 1 pack (medium) | 180 g | 117 kcal |
| 1 piece (whole) | 200 g | 130 kcal |
| 1 bottle (large) | 200 g | 130 kcal |
| 2 cup (chopped) | 240 g | 156 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 serving (extra large) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Carrot, Beet & Pomegranate Salad
What goes into Carrot, Beet & Pomegranate Salad?
Carrot, beet and pomegranate seeds are the defining ingredients in Carrot, Beet & Pomegranate Salad. Many versions add olive oil and lemon juice or pomegranate molasses, with herbs or nuts for extra flavor and texture. Adjust the dressing to suit the sweetness of your fruit.
How do you make Carrot, Beet & Pomegranate Salad?
To make Carrot, Beet & Pomegranate Salad, grate or julienne the carrots, prepare the beet, and toss everything with pomegranate seeds. Add your dressing just before serving for the freshest texture. If using raw beet, grate it finely so it blends easily with the other ingredients.
Should the beet in Carrot, Beet & Pomegranate Salad be raw or cooked?
Either raw or cooked beet works in Carrot, Beet & Pomegranate Salad. Raw beet gives the salad a crisp, earthy bite, while cooked beet is softer and sweeter. Cool cooked beet completely before combining it with the carrot and pomegranate.
What dressing goes well with Carrot, Beet & Pomegranate Salad?
A lemon and olive oil dressing works well with Carrot, Beet & Pomegranate Salad. Pomegranate molasses can add a tangy, fruity note, but use it sparingly so it does not overpower the fresh pomegranate seeds. Toss the salad shortly before serving.
Can you make Carrot, Beet & Pomegranate Salad ahead of time?
Yes, you can prep Carrot, Beet & Pomegranate Salad ahead. Grate the carrot, prepare the beet, and remove the pomegranate seeds, then refrigerate them separately or in a covered container. Add the dressing shortly before serving to keep the vegetables crisp.
How long does Carrot, Beet & Pomegranate Salad last in the fridge?
Carrot, Beet & Pomegranate Salad generally keeps for about 2–3 days in a sealed container in the refrigerator. The vegetables may soften, especially once dressed, so store the dressing separately when possible and check the salad’s smell and appearance before eating.
What can you serve with Carrot, Beet & Pomegranate Salad?
Carrot, Beet & Pomegranate Salad pairs well with grilled fish, chicken, roasted vegetables, or grain and bean dishes. Its sweet-tart flavor can brighten a hearty main course, and it also works as part of a mezze-style spread.
How do you keep beet from staining when making Carrot, Beet & Pomegranate Salad?
To limit stains while making Carrot, Beet & Pomegranate Salad, wear food-safe gloves and cut the beet on a board that will not stain. Wipe up spills promptly and wash your hands and tools soon after preparation.
Can you freeze Carrot, Beet & Pomegranate Salad?
Freezing Carrot, Beet & Pomegranate Salad is not recommended because thawed carrot and pomegranate lose their crisp texture and release moisture. If you want to prepare ahead, refrigerate the components separately and assemble the salad fresh instead.
Is Carrot, Beet & Pomegranate Salad good for you?
Yes, Carrot, Beet & Pomegranate Salad is a colorful way to include vegetables, fruit, and fiber in a meal. Its overall nutritional value also depends on additions such as dressing or nuts, so serve it as part of a varied meal.
Carrot, Beet & Pomegranate Salad Vitamins & Minerals
Vitamins
Vitamin A
480µg · 53% DV
Vitamin C
27mg · 30% DV
Biotin
5.25µg · 18% DV
Vitamin K
21µg · 18% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.14mg · 16% DV
Potassium ⭐
435mg · 13% DV
Phosphorus
57mg · 8% DV
Sodium
83mg · 4% DV
Carrot, Beet & Pomegranate Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot, Beet & Pomegranate Salad
To burn the 98 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.
What is Carrot, Beet & Pomegranate Salad?
Carrot, Beet & Pomegranate Salad brings grated or finely sliced carrot and beet together with jewel-like pomegranate seeds. The beet may be cooked or roasted, while a simple dressing—often lemon juice and a little olive oil—lets the vegetables’ natural flavours come through. It is a flexible home-style salad rather than a dish tied to one specific regional recipe.
Sweet, crisp carrot contrasts with earthy, tender beet and the juicy, tart pop of pomegranate. Serve it as a fresh side with grilled food, grains or legumes, or as part of a mezze-style spread. It offers fibre along with plenty of colour; a 100 g portion has 3.2 g of fibre. For a lighter dressing, use more lemon and herbs and keep the oil modest.
How Nutritious Is Carrot, Beet & Pomegranate Salad?
Nutrient density
Very 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 Carrot, Beet & Pomegranate Salad 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 Carrot, Beet & Pomegranate Salad Contain Allergens?
No known major allergens
Which Diets Is Carrot, Beet & Pomegranate Salad 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
Carrot, Beet & Pomegranate Salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.