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Beet yogurt Calories
Mix of yogurt and beetroot, rich in probiotics and antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet yogurt (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 14.3 g of carbs, 5.3 g of protein, 3 g of fat and 1.8 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beet yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
105
KCAL / 150G
Carbs
14.3g
· 5% DV
Protein
5.3g
· 11% DV
Fat
3g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 20% · Fat 26%
Beet yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 5.3 g | 11% |
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 Beet yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 105 kcal |
| 2 tablespoon (medium) | 40 g | 28 kcal |
| 1 serving (extra small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 100 g | 70 kcal |
| 1 piece (medium) | 120 g | 84 kcal |
| 1 cup (medium) | 180 g | 126 kcal |
| 1 serving (large) | 200 g | 140 kcal |
| 1 serving (extra large) | 250 g | 175 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Beet yogurt
What is beet yogurt?
Beet yogurt is a cold dish made by mixing cooked, grated beetroot with yogurt. It can be served as a dip, side dish, or mezze, and recipes often add garlic, herbs, or walnuts.
How do you make beet yogurt?
To make beet yogurt, cook beetroot until tender, let it cool, then grate it and mix it with yogurt. Add salt and, if you like, crushed garlic; chill the mixture before serving.
Should you cook the beetroot for beet yogurt?
Yes, beet yogurt is usually made with cooked beetroot, which is tender and easy to mix with yogurt. Boil or roast it, then cool and drain it well so excess moisture does not thin the dip.
Can you use Greek yogurt for beet yogurt?
Yes, Greek yogurt works well in beet yogurt and makes it thicker and creamier. If it is especially dense, loosen it with a small spoonful of water or lemon juice before mixing in the beetroot.
Does beet yogurt have garlic in it?
Beet yogurt often includes garlic, but it is optional. A little crushed garlic gives the mild yogurt and earthy beetroot a savory edge; leave it out for a milder flavor.
What does beet yogurt taste like?
Beet yogurt tastes creamy, tangy, and mildly earthy, with a gentle sweetness from the beetroot. Garlic makes it more savory, while lemon or fresh herbs can add a brighter flavor.
What do you serve beet yogurt with?
Beet yogurt is served cold alongside grilled meat, chicken, roasted vegetables, or grain dishes. It also works as a dip with flatbread, crackers, or raw vegetables.
Can you make beet yogurt ahead of time?
Yes, beet yogurt can be made ahead and chilled before serving. The flavors meld as it rests, but the beetroot may release liquid, so stir it before serving and add crunchy toppings at the last minute.
How long does beet yogurt keep in the fridge?
Beet yogurt keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon each time and discard it if its smell or appearance changes.
Can you freeze beet yogurt?
Freezing beet yogurt is not recommended because yogurt can separate and turn grainy as it thaws. The beetroot may also release water, so make a fresh batch for the best texture.
Beet yogurt Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.2mg · 15% DV
B5
0.75mg · 15% DV
Folate
52.5µg · 13% DV
Minerals
Phosphorus
83mg · 12% DV
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Calcium
83mg · 8% DV
Potassium ⭐
270mg · 8% DV
Sodium
68mg · 3% DV
Beet yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet yogurt
To burn the 105 calories in 1 serving (medium) (150 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 yogurt?
Beet yogurt is a Turkish-style meze made by mixing cooked beetroot with yogurt; some versions also include garlic and a little olive oil. The beet brings a gentle earthiness and sweetness, while the yogurt makes the mixture cool, tangy and creamy. It is usually served chilled, as part of a spread of small dishes, rather than as a standalone meal.
In Turkey, it pairs well with bread, grilled foods and other meze; elsewhere, it works just as naturally alongside a Mediterranean-inspired dinner. It offers some protein from the yogurt and fibre from the beetroot, with 70 calories per 100 g. For a lighter version, use plain yogurt and keep the added oil modest.
How Nutritious Is Beet yogurt?
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 yogurt 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 yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Beet yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet yogurt Fat Profile
SATURATED
1.95g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.