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Mixed Bean and Beetroot Salad Calories
A salad of cooked mixed beans and beetroot, rich in fiber and plant protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed Bean and Beetroot Salad (170 g) has 162 calories. That works out to 95 calories per 100 g. It contains 27.5 g of carbs, 7.7 g of protein, 1.2 g of fat and 9.2 g of fiber. Its 178.5 µg of Folate covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mixed Bean and Beetroot Salad Nutrition Facts
Selected: 1 cup (chopped) · 170 g
162
KCAL / 170G
Carbs
27.5g
· 10% DV
Protein
7.7g
· 15% DV
Fat
1.2g
· 2% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 20% · Fat 7%
Mixed Bean and Beetroot Salad nutrition facts table · 1 cup (chopped) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 27.5 g | 10% |
| Fiber | 9.2 g | 33% |
| Protein | 7.7 g | 15% |
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 Cup of Chopped Mixed Bean and Beetroot Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 170 g | 162 kcal |
| 4 tablespoon (small) | 60 g | 57 kcal |
| ½ cup (chopped) | 85 g | 81 kcal |
| 100 g | 100 g | 95 kcal |
| 8 tablespoon (medium) | 120 g | 114 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 serving (medium) | 220 g | 209 kcal |
| 1.5 cup (chopped) | 255 g | 242 kcal |
| 1 serving (large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Mixed Bean and Beetroot Salad
How do you make Mixed Bean and Beetroot Salad?
Mixed Bean and Beetroot Salad is made by tossing cooked beans and cooked, diced beetroot with a sharp dressing. Olive oil, lemon juice or vinegar, and herbs work well; add the dressing gradually so the beans stay intact and the salad is not soggy.
Can you use canned beans in Mixed Bean and Beetroot Salad?
Yes, canned beans are a convenient choice for Mixed Bean and Beetroot Salad. Drain and rinse them under cool water to remove excess salt and canning liquid, then let them drain well before mixing them with the beetroot.
Should beetroot be roasted or boiled for Mixed Bean and Beetroot Salad?
Either works for Mixed Bean and Beetroot Salad. Roasting gives beetroot a deeper, sweeter flavor, while boiling makes it tender and easy to peel; cool it before dicing so it does not wilt the other ingredients.
How do you stop beetroot from turning Mixed Bean and Beetroot Salad pink?
To keep Mixed Bean and Beetroot Salad from turning uniformly pink, mix the diced beetroot with a little dressing separately and fold it in just before serving. This limits the beet juice spreading onto lighter-colored beans.
Which beans work best in Mixed Bean and Beetroot Salad?
Kidney beans, cannellini beans, chickpeas, and butter beans all work in Mixed Bean and Beetroot Salad. A mix of small and large beans gives the salad varied texture; use cooked beans that are tender but not breaking apart.
What dressing goes with Mixed Bean and Beetroot Salad?
A lemon or red-wine vinegar dressing suits Mixed Bean and Beetroot Salad because its acidity balances the beetroot’s earthy sweetness. Whisk the acid with olive oil, mustard, and black pepper, then taste before adding salt, especially if the beans are canned.
Can Mixed Bean and Beetroot Salad be served warm?
Yes, Mixed Bean and Beetroot Salad can be served warm, although it is also commonly served chilled or at room temperature. Warm the beans gently and fold in the cooked beetroot and dressing just before serving to keep the beans from splitting.
What can you add to Mixed Bean and Beetroot Salad for extra crunch?
To add crunch to Mixed Bean and Beetroot Salad, mix in thinly sliced celery, toasted walnuts, or pumpkin seeds. Add crisp ingredients shortly before serving so they do not soften as the dressed beans rest.
What should you serve with Mixed Bean and Beetroot Salad?
Mixed Bean and Beetroot Salad pairs well with grilled vegetables, roasted potatoes, or a piece of crusty bread. It can also be served alongside soup as a substantial side; fresh herbs make a simple finishing touch.
How long does Mixed Bean and Beetroot Salad keep in the fridge?
Mixed Bean and Beetroot Salad keeps for about 3–4 days in a covered container in the refrigerator. For the freshest texture, store crunchy additions separately and refrigerate the salad promptly after serving.
Mixed Bean and Beetroot Salad Vitamins & Minerals
Vitamins
Folate
178.5µg · 45% DV
B1
0.2mg · 17% DV
B6
0.27mg · 16% DV
B3
1.79mg · 11% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.71mg · 31% DV
Phosphorus
156mg · 22% DV
Iron
2.81mg · 16% DV
Potassium ⭐
468mg · 14% DV
Sodium
196mg · 9% DV
Mixed Bean and Beetroot Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Bean and Beetroot Salad
To burn the 162 calories in 1 cup (chopped) (170 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 Mixed Bean and Beetroot Salad?
Mixed bean and beetroot salad brings cooked beans together with beetroot; it is a flexible home-style dish rather than a recipe tied to one specific region. Onion, herbs and a tangy dressing are common additions. The beans make it substantial and softly textured, while beetroot adds earthy sweetness and a little bite. Serve it chilled or at room temperature as a lunch, a side dish or part of a picnic spread. It fits naturally into Mediterranean-style meals and pairs well with grilled vegetables, bread or leafy greens. With plenty of fibre and some plant protein, it makes a filling meat-free choice; use lemon or vinegar and a modest amount of oil for a fresher, lighter dressing.
How Nutritious Is Mixed Bean and Beetroot 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
High
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 Mixed Bean and 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 Mixed Bean and Beetroot Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Bean and Beetroot Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Bean and Beetroot Salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.