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Oven-Roasted Beetroot Calories
Oven-roasted, rich in antioxidants, fiber-rich root vegetable
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Oven-Roasted Beetroot has 55 calories. It contains 12 g of carbs, 1.7 g of protein, 0.2 g of fat and 3 g of fiber. Its 80 µg of Folate covers 20% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Oven-Roasted Beetroot Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
12g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 12% · Fat 3%
Oven-Roasted Beetroot nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 3 g | 11% |
| Protein | 1.7 g | 3% |
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 Medium Oven-Roasted Beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 55 kcal |
| 1 slice (thin) | 30 g | 17 kcal |
| 1 piece (small) | 60 g | 33 kcal |
| 1 slice (thick) | 60 g | 33 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (chopped) | 135 g | 74 kcal |
| 1 serving (medium) | 150 g | 83 kcal |
| 1 piece (large) | 180 g | 99 kcal |
| 1 serving (large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Oven-Roasted Beetroot
How do you make oven-roasted beetroot?
To make oven-roasted beetroot, scrub the beets, dry them, and roast them whole or cut into wedges with a little oil and salt. They are ready when a knife slides easily into the centre. Add herbs, garlic, or lemon for extra flavour.
Do you peel beetroot before roasting it in the oven?
No, you can roast beetroot with the skin on; it helps retain moisture and is easier to remove after cooking. Scrub away any soil first, then let the beets cool enough to handle and rub or peel off the skin.
How long does beetroot take to roast in the oven?
Oven-roasted beetroot usually takes about 40–60 minutes at 200°C (400°F), depending on its size and whether it is whole or cut into pieces. Test the centre with a knife; if it still feels firm, keep roasting and check again.
How do you stop oven-roasted beetroot from staining your hands?
Wear disposable gloves when peeling or cutting oven-roasted beetroot, because its deep-red juice can stain skin and fabric. A washable or lined chopping board helps protect work surfaces. If your hands do stain, wash them promptly with soap and water.
What seasonings go well with oven-roasted beetroot?
Olive oil, salt, black pepper, and thyme are classic seasonings for oven-roasted beetroot. Add lemon juice or balsamic vinegar after cooking to balance its earthy sweetness, or try garlic and cumin for a warmer, more savoury flavour.
What can you serve with oven-roasted beetroot?
Oven-roasted beetroot works well in salads, grain bowls, and as a side for fish or roasted vegetables. Serve it warm or cold with goat’s cheese, walnuts, fresh herbs, or a yoghurt dressing; these additions complement its earthy, sweet flavour.
How long does oven-roasted beetroot last in the fridge?
Oven-roasted beetroot keeps for about 3–4 days in a sealed container in the refrigerator. Let it cool before storing, and keep it separate from foods that could absorb its colour. Reheat only the portion you plan to eat.
Can you freeze oven-roasted beetroot?
Yes, oven-roasted beetroot can be frozen once it has cooled. Pack it in an airtight freezer-safe container, either whole or in portions. Its texture may soften after thawing, so it is best used in soups, sauces, or cooked dishes.
Can oven-roasted beetroot turn your urine or stool red?
Yes, beetroot’s natural red pigments can temporarily tint urine or stool in some people. It can happen after eating oven-roasted beetroot and usually clears on its own. If the colour change occurs without eating beetroot or continues, seek medical advice.
Is oven-roasted beetroot good for you?
Yes, oven-roasted beetroot provides fibre and naturally occurring plant antioxidants. Roasting softens the root and brings out its sweetness; keeping added salt and oil modest makes it an easy vegetable side or salad ingredient.
Oven-Roasted Beetroot Vitamins & Minerals
Vitamins
Folate
80µg · 20% DV
Vitamin C
4.5mg · 5% DV
B6
0.07mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.33mg · 14% DV
Potassium ⭐
325mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
40mg · 6% DV
Sodium
78mg · 3% DV
Oven-Roasted Beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Roasted Beetroot
To burn the 55 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.
What is Oven-Roasted Beetroot?
Oven-Roasted Beetroot is made by roasting beetroot, either whole or cut into wedges, until tender. The oven brings out its natural sweetness, while the edges become slightly browned and the flesh turns soft. It is a straightforward way to prepare this root vegetable, found in home cooking and on tables across many regions.
Its earthy flavour is rounded by a gentle sweetness, and roasting gives it a tender, sometimes lightly chewy texture. Serve it warm or chilled as a side, toss it into a salad, or pair it with a tangy dressing. It provides fibre and is naturally low in fat. A little olive oil, lemon and fresh herbs make an easy, balanced accompaniment.
How Nutritious Is Oven-Roasted 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.
Is Oven-Roasted 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 Oven-Roasted Beetroot Contain Allergens?
No known major allergens
Which Diets Is Oven-Roasted 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
Oven-Roasted Beetroot Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.