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Lightly sautéed beet Calories
Lightly sautéed beet, rich in fiber and folate, low in calories.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lightly sautéed beet (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 11 g of carbs, 1.9 g of protein, 0.7 g of fat and 3.1 g of fiber. Its 132 µg of Folate covers 33% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
Lightly sautéed beet Nutrition Facts
Selected: 1 serving (medium) · 120 g
54
KCAL / 120G
Carbs
11g
· 4% DV
Protein
1.9g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 13% · Fat 11%
Lightly sautéed beet nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 1.9 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 Lightly sautéed beet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 54 kcal |
| 1 tablespoon (chopped) | 15 g | 7 kcal |
| 1 slice (thin) | 25 g | 11 kcal |
| 1 slice (thick) | 40 g | 18 kcal |
| 1 piece (small) | 60 g | 27 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (medium) | 100 g | 45 kcal |
| 1 cup (chopped) | 130 g | 59 kcal |
| 1 piece (large) | 150 g | 68 kcal |
| 1 serving (large) | 180 g | 81 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Lightly sautéed beet
How do you make lightly sautéed beet in a pan?
Lightly sautéed beet is made by cutting peeled beet into small, even pieces and cooking it in a little oil until tender. Covering the pan briefly helps the pieces soften, while a squeeze of lemon at the end brightens the flavor.
Do you need to boil beet before making lightly sautéed beet?
No, you do not need to boil beet first. Small pieces can cook directly in the pan, though they take longer than pre-cooked beet. If you are starting with cooked beet, sauté it just long enough to heat through and develop flavor.
Should you peel beet before making lightly sautéed beet?
Peeling the beet before making lightly sautéed beet gives the dish a more even texture. If the raw skin is difficult to remove, cook the beet first, let it cool, and rub or trim the skin away before cutting it.
Can beet greens go into lightly sautéed beet?
Yes, beet greens can be cooked with lightly sautéed beet. Wash them carefully, slice the stems, and add those first; stir in the leafy tops near the end because they wilt much faster than the beet pieces.
Why does lightly sautéed beet sometimes turn mushy?
Lightly sautéed beet can turn mushy if the pieces are cut very small or cooked too long with excess liquid. Cut pieces evenly, use moderate heat, and uncover the pan near the end so moisture can evaporate.
What flavors go well with lightly sautéed beet?
Cumin, black pepper, garlic, lemon, and vinegar all pair well with lightly sautéed beet. A little acidity balances its earthy sweetness; add lemon juice or vinegar near the end so its fresh, sharp flavor remains noticeable.
Can lightly sautéed beet be served with goat cheese?
Yes, goat cheese is a good match for lightly sautéed beet. Its tangy, creamy flavor contrasts with the beet’s earthy sweetness; add the cheese after cooking so it softens slightly without melting completely into the pan.
Can you prepare lightly sautéed beet ahead of time?
Yes, lightly sautéed beet can be prepared ahead and refrigerated in a covered container for three to four days. Reheat only the portion you plan to eat, using a pan to restore some of its texture.
Can lightly sautéed beet be frozen?
Yes, lightly sautéed beet can be frozen, although it may be softer after thawing. Cool it first, pack it in an airtight container, and thaw it in the refrigerator before reheating; avoid freezing it again after thawing.
Can lightly sautéed beet make your urine look pink or red?
Yes, beet pigments can turn urine pink or red in some people, even after eating lightly sautéed beet. The color is usually temporary and harmless; if it continues after you stop eating beet, seek medical advice because other causes are possible.
Lightly sautéed beet Vitamins & Minerals
Vitamins
Folate
132µg · 33% DV
Vitamin C
5.4mg · 6% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.36mg · 16% DV
Potassium ⭐
390mg · 11% DV
Copper
0.08mg · 9% DV
Phosphorus
48mg · 7% DV
Sodium
72mg · 3% DV
Lightly sautéed beet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly sautéed beet
To burn the 54 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 Lightly sautéed beet?
Lightly sautéed beet is made by slicing or dicing beetroot and cooking it briefly in a little oil. It is a simple way to prepare the earthy root vegetable, keeping its vivid colour and gently sweet flavour rather than cooking it down for a long time.
The beet turns tender while retaining a little bite, making it a useful side dish or a colourful addition to a salad or grain bowl. In Turkey, it can also be served as part of a meze spread, often alongside yoghurt or a squeeze of lemon. It provides fibre and folate and is light in calories, at 45 kcal per 100 g. Use just enough oil to coat the pan, and finish with fresh herbs for an easy, lighter side.
How Nutritious Is Lightly sautéed beet?
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 Lightly sautéed beet 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 Lightly sautéed beet Contain Allergens?
No known major allergens
Which Diets Is Lightly sautéed beet 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
Lightly sautéed beet Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.