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Beet Sauce Calories
Beet-based sauce, rich in fiber and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Beet Sauce (30 g) has 18 calories. That works out to 60 calories per 100 g. It contains 4.1 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 24 µg of Folate covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Beet Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
18
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 8% · Fat 5%
Beet Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.4 g | 1% |
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 2 Tablespoons of Beet Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 18 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 3 tablespoon (large) | 45 g | 27 kcal |
| 1 serving (medium) | 50 g | 30 kcal |
| 100 g | 100 g | 60 kcal |
| 1 pack (medium) | 100 g | 60 kcal |
| 1 can (large) | 200 g | 120 kcal |
| 1 cup (large) | 240 g | 144 kcal |
| 1 bottle (large) | 250 g | 150 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Beet Sauce
What is Beet Sauce made of?
Beet Sauce is based on beetroot, but the other ingredients vary by recipe or brand. Garlic, lemon juice, oil, herbs, or yogurt are common additions; check the ingredient list if you need to know what is in a particular jar.
How do you make Beet Sauce at home?
To make Beet Sauce, blend cooked or roasted beetroot with a little oil and lemon juice until smooth. Add garlic, herbs, or spices to taste, and thin it gradually with water if the sauce is too thick.
What does Beet Sauce taste like?
Beet Sauce usually tastes earthy and mildly sweet, with a stronger beet flavor than many vegetable dips. Lemon or vinegar adds tang, while garlic and spices make the flavor sharper.
What can you serve with Beet Sauce?
Beet Sauce pairs well with roasted vegetables, grilled meat, falafel, and sandwiches. Serve it as a dip with bread or crudités, or spoon a little beside a grain bowl for color and a sweet-earthy flavor.
Can Beet Sauce be used as a pasta sauce?
Yes, Beet Sauce can coat pasta, especially when loosened with a splash of pasta water. Warm it gently and toss it with the pasta just before serving; prolonged cooking can dull its bright color and fresh flavor.
Can you mix Beet Sauce with yogurt?
Yes, mixing Beet Sauce with plain yogurt makes a creamy, tangy dip or sandwich spread. Stir the yogurt in gradually to control the color and consistency, and keep the mixture chilled until serving.
How should you store Beet Sauce after opening?
Keep opened Beet Sauce refrigerated in a tightly closed container and follow the storage instructions on its package. Use a clean spoon each time and avoid leaving the sauce out at room temperature for an extended period.
Can Beet Sauce be frozen?
Yes, Beet Sauce can be frozen in a tightly sealed container or in small portions. Its texture may become watery or separate after thawing, so thaw it in the refrigerator and stir well before using.
Can Beet Sauce be eaten cold, or does it need to be heated?
Beet Sauce can be eaten cold and does not need to be heated. It also works lightly warmed alongside hot dishes, but avoid boiling it for a long time because heat can weaken its fresh flavor and vibrant color.
How do you get a Beet Sauce stain out of clothes?
Rinse a Beet Sauce stain promptly with cold water, then wash the fabric according to its care instructions. Avoid hot water and do not tumble-dry the garment until the stain is gone, since heat can set the color.
Beet Sauce Vitamins & Minerals
Vitamins
Folate
24µg · 6% DV
Vitamin C
1.5mg · 2% DV
B2
0.02mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.09mg · 4% DV
Copper
0.02mg · 2% DV
Sodium
54mg · 2% DV
Potassium ⭐
78mg · 2% DV
Beet Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet Sauce
To burn the 18 calories in 2 tablespoon (medium) (30 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 Beet Sauce?
Beet Sauce is a vividly coloured condiment made with cooked beetroot, usually blended or mashed until smooth. Recipes vary: some keep the beet’s earthy sweetness front and centre, while others balance it with tangy or aromatic ingredients. Its texture can range from a loose drizzle to a thick spread.
Serve it as a dip, spread it in sandwiches, or spoon it over grains, roasted vegetables and grilled foods. Beet Sauce is mostly carbohydrate, with some fibre and very little fat; a 100 g portion provides 2.5 g of fibre. It pairs well with lemony or creamy accompaniments, and using it as a flavourful topping rather than adding extra oil keeps a meal lighter.
How Nutritious Is Beet Sauce?
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 Beet Sauce Processed?
NOVA 3
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 Beet Sauce Contain Allergens?
No known major allergens
Which Diets Is Beet Sauce 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
Beet Sauce Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
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Nutrition data compiled from USDA FoodData Central and scientific sources.