Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Grated Beet Yogurt Calories
Refreshing and nutritious side dish combining yogurt and freshly grated beetroot.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grated Beet Yogurt (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 9 g of carbs, 3.8 g of protein, 2.6 g of fat and 1.4 g of fiber. Its 102 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Grated Beet Yogurt Nutrition Facts
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
9g
· 3% DV
Protein
3.8g
· 8% DV
Fat
2.6g
· 3% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 20% · Fat 32%
Grated Beet Yogurt nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 3.8 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Grated Beet Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 piece (medium) | 100 g | 65 kcal |
| 1 cup (medium) | 150 g | 98 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 1 bottle (large) | 200 g | 130 kcal |
| 1 serving (extra large) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Grated Beet Yogurt
How do you make grated beet yogurt?
To make grated beet yogurt, grate the beet and stir it into plain yogurt. You can use the beet raw for a firmer texture or cook it first for a softer, milder result. Season with salt and, if you like, garlic; chill briefly before serving.
Should the beet be raw or cooked in grated beet yogurt?
Either raw or cooked beet works in grated beet yogurt. Raw beet gives the dish a crisp bite and earthy flavor, while cooked beet is softer and blends more easily into the yogurt. Let cooked beet cool completely before mixing it in.
Can you add garlic to grated beet yogurt?
Yes, garlic is a common addition to grated beet yogurt. It adds a savory, pungent note that balances the beet’s natural sweetness. Stir in a little crushed garlic, taste, and adjust; its flavor becomes more pronounced as the mixture rests.
What do you serve with grated beet yogurt?
Grated beet yogurt works as a cool side with grilled meat, roasted vegetables, rice, or flatbread. You can also serve it as part of a mezze spread. Its creamy, tangy taste pairs especially well with simply seasoned dishes rather than other strongly flavored sides.
How long does grated beet yogurt last in the fridge?
Grated beet yogurt keeps for a few days in a covered container in the refrigerator. Use a clean spoon each time and avoid leaving it out at room temperature for long. Discard it if its smell or appearance changes, or if it has been left unrefrigerated.
Can you make grated beet yogurt ahead of time?
Yes, you can make grated beet yogurt a few hours ahead and refrigerate it. The flavors meld as it rests, but the beet may tint the yogurt more deeply and release liquid. For a firmer texture, grate and mix in the beet closer to serving.
Do you peel the beet for grated beet yogurt?
Yes, peel the beet before grating it for grated beet yogurt. Scrub it under running water first, then remove the skin with a peeler. Raw beet can stain hands and work surfaces, so gloves and a washable cutting board make preparation easier.
Can you freeze grated beet yogurt?
Freezing grated beet yogurt is not recommended. Yogurt can separate and become watery when thawed, while the beet softens and loses its fresh texture. Make a smaller batch and keep it chilled instead of freezing leftovers.
Why does grated beet yogurt turn watery?
Grated beet yogurt can turn watery when the beet or yogurt releases moisture, especially after sitting for a while. Drain cooked beet well and cool it before mixing. If liquid collects before serving, stir the mixture gently or spoon off the excess.
Is grated beet yogurt the same as beet tzatziki?
No, grated beet yogurt is not necessarily the same as beet tzatziki. Beet yogurt is a simple yogurt-and-beet side, while tzatziki traditionally includes cucumber and herbs, often with garlic. Recipes vary, but cucumber is the key distinction in the familiar tzatziki version.
Grated Beet Yogurt Vitamins & Minerals
Vitamins
B2
0.17mg · 13% DV
B5
0.54mg · 11% DV
Folate
42µg · 11% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
102mg · 15% DV
Calcium
132mg · 13% DV
Iodine
12µg · 8% DV
Potassium ⭐
228mg · 7% DV
Sodium
54mg · 2% DV
Grated Beet Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated Beet Yogurt
To burn the 78 calories in 1 serving (medium) (120 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 Grated Beet Yogurt?
Grated Beet Yogurt combines grated beetroot with yogurt in a vivid, cool side dish. It is easy to make at home, and may be seasoned with salt, garlic or a little olive oil. The beet brings gentle sweetness and an earthy note, while yogurt adds tang and a creamy texture; the result can be chunky or smooth depending on how finely the beet is grated and mixed in.
In Turkish-style meals, it is often served chilled as a meze or alongside grilled dishes, vegetables and rice, and fits naturally on a spread with other yogurt-based sides. For a lighter version, use plain yogurt and go easy on added oil. At about 65 calories per 100 g, it is a modest-energy accompaniment rather than a substantial meal on its own.
How Nutritious Is Grated Beet Yogurt?
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 Grated Beet Yogurt 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 Grated Beet Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Grated Beet Yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grated Beet Yogurt Fat Profile
SATURATED
1.56g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Grated Beet Yogurt
Foods Similar to Grated Beet Yogurt
Have another question about Grated Beet Yogurt?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.