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Toka salad with boiled beetroot Calories
Fiber-rich, low-calorie salad with folate and manganese from beetroot
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Toka salad with boiled beetroot (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 14.1 g of carbs, 2.4 g of protein, 1.8 g of fat and 4.2 g of fiber. Its 127.5 µg of Folate covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Toka salad with boiled beetroot Nutrition Facts
Selected: 1 serving (medium) · 150 g
78
KCAL / 150G
Carbs
14.1g
· 5% DV
Protein
2.4g
· 5% DV
Fat
1.8g
· 2% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 12% · Fat 19%
Toka salad with boiled beetroot nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 14.1 g | 5% |
| Fiber | 4.2 g | 15% |
| Protein | 2.4 g | 5% |
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 Toka salad with boiled beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 78 kcal |
| 1 tablespoon (shredded) | 18 g | 9 kcal |
| 2 tablespoon (shredded) | 36 g | 19 kcal |
| 1 piece (small) | 75 g | 39 kcal |
| 1 cup (chopped) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 piece (large) | 180 g | 94 kcal |
| 1 serving (large) | 220 g | 114 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Toka salad with boiled beetroot
How do you make Toka salad with boiled beetroot?
Make Toka salad with boiled beetroot by cooling the cooked beetroot, cutting it, and combining it with the other ingredients and dressing in your recipe. Toka salad recipes can vary, so use the version you have rather than assuming a fixed ingredient list.
What dressing goes with Toka salad with boiled beetroot?
A lemon-and-olive-oil dressing works well with Toka salad with boiled beetroot. Its acidity balances beetroot’s natural sweetness; if your version of the salad uses a different traditional dressing, follow that recipe instead.
Can you use canned beetroot in Toka salad with boiled beetroot?
Yes, canned beetroot can work in Toka salad with boiled beetroot, but drain it well before adding it. It may taste softer and more acidic than freshly boiled beetroot, so taste the salad before adding extra dressing or salt.
Should you peel beetroot before boiling it for Toka salad with boiled beetroot?
No, leave the skin on while boiling beetroot for Toka salad with boiled beetroot. The skin helps limit color loss into the cooking water and is easier to remove once the beetroot is cooked and cool enough to handle.
How do you stop Toka salad with boiled beetroot from staining everything pink?
To limit staining, cool and cut the beetroot separately, then fold it into Toka salad with boiled beetroot just before serving. Use a separate cutting board and avoid vigorous mixing, especially if the recipe includes pale-colored ingredients.
Is Toka salad with boiled beetroot served hot or cold?
Toka salad with boiled beetroot is usually served cold or at room temperature, not hot. Cooling the beetroot before mixing helps the salad hold its texture and keeps warm beetroot from wilting any fresh ingredients.
What should you serve with Toka salad with boiled beetroot?
Serve Toka salad with boiled beetroot alongside grilled vegetables, beans, or a main course. Its sweet-and-earthy beetroot flavor also pairs well with savory dishes and other salads on a shared table.
Can you make Toka salad with boiled beetroot ahead of time?
Yes, you can prepare Toka salad with boiled beetroot ahead, but keep the beetroot separate from delicate or pale ingredients until serving. Store everything covered in the refrigerator, then mix in the dressing shortly before the meal.
How long does Toka salad with boiled beetroot keep in the fridge?
Keep Toka salad with boiled beetroot covered in the refrigerator and eat it within a few days. If it contains yogurt or another perishable dressing, return it to the fridge promptly and discard it if its smell or appearance changes.
Can you freeze Toka salad with boiled beetroot?
Freezing assembled Toka salad with boiled beetroot is not recommended because thawing can make the ingredients watery and soft. For advance preparation, freeze plain cooked beetroot instead, then thaw it and mix it with fresh salad ingredients.
Toka salad with boiled beetroot Vitamins & Minerals
Vitamins
Folate
127.5µg · 32% DV
Vitamin K
13.5µg · 11% DV
Vitamin C
7.8mg · 9% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.12mg · 13% DV
Potassium ⭐
360mg · 11% DV
Sodium
210mg · 9% DV
Toka salad with boiled beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Toka salad with boiled beetroot
To burn the 78 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 Toka salad with boiled beetroot?
Toka salad with boiled beetroot is a version of toka salad made with cooked beetroot. The beetroot brings a vivid colour, a gently sweet, earthy flavour and a tender texture; the other ingredients can vary from recipe to recipe.
Serve it as a side salad or a small plate alongside a meal. It works well with grains, beans and grilled vegetables, and can also add colour to a mixed lunch plate. It is a relatively light salad with useful fibre, while beetroot contributes folate and manganese. If you prefer a fresher, less sweet balance, dress it with lemon and use oil sparingly.
How Nutritious Is Toka salad with boiled 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 Toka salad with boiled 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 Toka salad with boiled beetroot Contain Allergens?
No known major allergens
Which Diets Is Toka salad with boiled beetroot 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
Toka salad with boiled beetroot Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.