1 serving (medium) of Carrot-Beetroot Salad (120 g) has 58 calories. That works out to 48 calories per 100 g. It contains 12.6 g of carbs, 1.4 g of protein, 0.4 g of fat and 3.6 g of fiber. Its 1140 µg of Vitamin A covers 127% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Carrot-Beetroot Salad?

Carrot-Beetroot Salad brings together finely grated raw carrot and beetroot. It is a simple home-style combination rather than a dish tied to one particular cuisine, and is often dressed with lemon juice, a little oil and seasoning. The vegetables stay moist and tender, with the carrot’s mild sweetness balancing the beetroot’s earthy flavour.

Serve it as a fresh side with grilled foods, roasted vegetables or a grain-based meal; it also works well in a lunch bowl or sandwich. It adds colour and fibre without making a meal feel heavy: a 100 g serving has 48 calories. For a lighter dressing, use plenty of lemon and only a small drizzle of oil.

Carrot-Beetroot Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.5g

· 4% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 85% · Protein 10% · Fat 5%

Carrot-Beetroot Salad Vitamins & Minerals

Vitamins

Vitamin A

950µg · 106% DV

Folate

55µg · 14% DV

Vitamin C

7.5mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

35mg · 4% DV

How Nutritious Is Carrot-Beetroot Salad?

Nutrient density

Very high

80/ 100

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

52/ 100

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.

Carrot-Beetroot Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot-Beetroot Salad

To burn the 48 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Carrot-Beetroot 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-Beetroot Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Carrot-Beetroot 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-Beetroot Salad Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Carrot-Beetroot Salad

🥗vs🍅

Carrot-Beetroot Salad vs Tomato30 kcal more per 100 g

→🥗vs🥗

Carrot-Beetroot Salad vs Mixed Green Salad30 kcal more per 100 g

→🥗vs🫑

Carrot-Beetroot Salad vs Red Pepper17 kcal more per 100 g

→🥗vs🥄

Carrot-Beetroot Salad vs Boiled Beetroot4 kcal more per 100 g

→

Foods Similar to Carrot-Beetroot Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Carrot-Beetroot Salad

How do you make Carrot-Beetroot Salad?

Carrot-Beetroot Salad is made by grating raw carrot and beetroot, then tossing them with a simple dressing. Mix in olive oil and lemon juice, and season just before serving to keep the vegetables crisp.

Can you eat Carrot-Beetroot Salad raw?

Yes, Carrot-Beetroot Salad is commonly made with raw vegetables. Wash and scrub the carrot and beetroot well, peel them if you prefer, then grate finely so their firm texture is pleasant to eat.

What dressing goes with Carrot-Beetroot Salad?

A lemon-and-olive-oil dressing suits Carrot-Beetroot Salad particularly well, balancing the vegetables’ natural sweetness. For a sharper flavour, add a little vinegar or mustard; toss the dressing through shortly before serving.

Can you make Carrot-Beetroot Salad with cooked beetroot?

Yes, cooked beetroot works in Carrot-Beetroot Salad and gives it a softer, sweeter texture than raw beetroot. Let it cool completely before grating, and combine it gently with the carrot so it does not become mushy.

How long does Carrot-Beetroot Salad last in the fridge?

Carrot-Beetroot Salad keeps for about two days in a covered container in the refrigerator. It may release liquid as it sits, so drain or stir it before serving; discard it if its smell or appearance changes.

Can you prepare Carrot-Beetroot Salad ahead of time?

Yes, you can grate the vegetables for Carrot-Beetroot Salad ahead of time and refrigerate them in a sealed container. Add the dressing just before serving to preserve a fresher texture and prevent the salad from becoming watery.

What can you add to Carrot-Beetroot Salad?

Carrot-Beetroot Salad pairs well with chopped parsley, toasted walnuts, raisins, or pomegranate seeds. Add one or two extras rather than all of them, so the carrot and beetroot flavours remain the focus.

What do you serve with Carrot-Beetroot Salad?

Carrot-Beetroot Salad makes a bright side for grilled fish, roasted chicken, or lentil dishes. Its fresh, tangy flavour also works well alongside a grain bowl or other hearty meal.

Can you make Carrot-Beetroot Salad with yogurt?

Yes, Carrot-Beetroot Salad can be dressed with plain yogurt, often with garlic and a little salt. Use thick yogurt for a creamy coating, and keep the dressed salad chilled until it is served.

Why does Carrot-Beetroot Salad turn red?

Carrot-Beetroot Salad turns red because beetroot juice stains the grated carrot when the vegetables are mixed. For a more distinct two-colour look, grate them separately and combine gently just before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026