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Grated beetroot Calories
Rich in vitamin C and folate, high in antioxidants, fiber source
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Grated beetroot (85 g) has 37 calories. That works out to 43 calories per 100 g. It contains 8.2 g of carbs, 1.4 g of protein, 0.2 g of fat and 2.4 g of fiber. Its 92.6 µg of Folate covers 23% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
What is Grated beetroot?
Grated beetroot is fresh beetroot shredded finely, ready to eat raw or soften with brief cooking. Its vivid colour comes with a gently earthy, sweet flavour; the strands can be crisp and juicy when raw, or tender once cooked.
It works well in salads and slaws, tossed with a sharp dressing, and can also be served as a simple side or mixed with yogurt. In Turkey, grated beetroot is often dressed with lemon and olive oil or served as a meze, sometimes with garlic yogurt. It provides fibre and is relatively low in calories, with 43 calories per 100 g. Pair it with leafy greens, nuts or beans for a more substantial salad.
Grated beetroot Nutrition Facts
Selected: 100 g
43
KCAL / 100G
Carbs
9.6g
· 3% DV
Protein
1.6g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 14% · Fat 4%
Grated beetroot Vitamins & Minerals
Vitamins
Folate
109µg · 27% DV
Vitamin C
4.9mg · 5% DV
B6
0.07mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Potassium ⭐
325mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
40mg · 6% DV
Magnesium
23mg · 5% DV
How Nutritious Is Grated 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.
Grated beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated beetroot
To burn the 43 calories in 100 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.
Is Grated 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 Grated beetroot Contain Allergens?
No known major allergens
Which Diets Is Grated 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
Grated beetroot Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Grated beetroot
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Frequently Asked Questions About Grated beetroot
Can you eat grated beetroot raw?
Yes, grated beetroot can be eaten raw. Rinse the whole beetroot thoroughly under running water before peeling and grating; raw shreds work well in salads, slaws and sandwiches.
How do you make grated beetroot?
To make grated beetroot, scrub and peel the beet, then grate it using the coarse or fine side of a grater. Wear gloves or grate over a plate you do not mind staining.
How do you make grated beetroot salad?
Toss grated beetroot with lemon juice or vinegar, olive oil and a little salt for a simple salad. Apple, parsley or walnuts add contrasting flavour and texture; dress it shortly before serving to keep it crisp.
How long does grated beetroot last in the fridge?
Raw grated beetroot keeps for about 2–3 days in a covered container in the fridge. It may release juice as it sits, so drain off excess liquid and discard it if it develops an off smell or slimy texture.
Can you freeze grated beetroot?
Yes, you can freeze grated beetroot, but it will soften and release liquid after thawing. Freeze it in small airtight portions and use the thawed beetroot in soups, sauces or cooked dishes rather than crisp salads.
Why does grated beetroot turn urine or stools red?
Beetroot pigments can temporarily tint urine or stools pink or red in some people. It is usually harmless after eating beetroot, but seek medical advice if the colour appears without beetroot or does not go away.
What can you add to grated beetroot salad?
Try grated beetroot with crumbled feta, walnuts and a sharp lemon dressing, or combine it with apple and fresh herbs. Add dressing just before serving so the beetroot does not become watery.
Can you cook grated beetroot?
Yes, grated beetroot cooks quickly and can be stirred into soups, fritters or savoury pancakes. Add it near the end of cooking when you want it to retain some texture, or cook longer for softer shreds.
Does grated beetroot help with weight loss?
Grated beetroot can add fibre and volume to a meal, which may help you feel satisfied. It does not cause weight loss on its own; combine it with a filling source of protein for a more substantial meal.
Does grated beetroot raise blood sugar?
Yes, its natural carbohydrates can raise blood sugar. If you have diabetes, consider the portion alongside the rest of your meal; ask your clinician or dietitian for individual guidance if you need help managing glucose.
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Nutrition data compiled from USDA FoodData Central and scientific sources.