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Beetroot nutrition, glycemic index, calories, net carbs & more

Beets, raw
*all the values are displayed for the amount of 100 grams

Beetroot Glycemic index (GI)

64
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 24, 2021
Education: Nutrition & Microbiology at YSU

According to The International Tables of Glycemic Index Values, the glycemic index of raw beetroot is equal to 64 [1].

Raw beetroot is high in fiber. It contains 2.9 g of fiber per 100 g. Moreover, beetroot is low in carbohydrates and sugars; 10 g of carbs and 9.6 g of sugar per 100 g.

Based on the 2014 study, beetroot juice has a beneficial effect on blood glucose levels.

The study showed that consuming 225 milliliters, or 1/2 cup of beetroot juice, resulted in a significant decrease in post-meal glucose levels [2].

You can also look at our glycemic index table with sources.

Sources

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://pubmed.ncbi.nlm.nih.gov/25191617/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 24, 2021

Important nutritional characteristics for Beetroot

Beetroot
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
64 (medium)
Insulin index ⓘ
N/A
Calories
43
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
6.76 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 beet (2" dia) (82 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.4 (alkaline)
77% Folate
76% Folate, food
72% Fiber
70% Vitamin C
69% Potassium
Explanation: The given food contains more Folate than 77% of foods. Note that this food itself is richer in Folate than it is in any other nutrient. Similarly, it is relatively rich in Folate, food, Fiber, Vitamin C, and Potassium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 30% 17% 18% 29% 11% 10% 25% 43% 4% 4%
Calcium: 16 mg of 1,000 mg 2%
Iron: 0.8 mg of 8 mg 10%
Magnesium: 23 mg of 420 mg 5%
Phosphorus: 40 mg of 700 mg 6%
Potassium: 325 mg of 3,400 mg 10%
Sodium: 78 mg of 2,300 mg 3%
Zinc: 0.35 mg of 11 mg 3%
Copper: 0.075 mg of 1 mg 8%
Manganese: 0.329 mg of 2 mg 14%
Selenium: 0.7 µg of 55 µg 1%
Choline: 6 mg of 550 mg 1%

Mineral chart - relative view

Potassium
325 mg
TOP 31%
Manganese
0.329 mg
TOP 43%
Magnesium
23 mg
TOP 50%
Sodium
78 mg
TOP 54%
Calcium
16 mg
TOP 61%
Copper
0.075 mg
TOP 66%
Iron
0.8 mg
TOP 67%
Zinc
0.35 mg
TOP 77%
Phosphorus
40 mg
TOP 80%
Selenium
0.7 µg
TOP 86%
Choline
6 mg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A: 33 IU of 5,000 IU 1%
Vitamin E : 0.04 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.9 mg of 90 mg 5%
Vitamin B1: 0.031 mg of 1 mg 3%
Vitamin B2: 0.04 mg of 1 mg 3%
Vitamin B3: 0.334 mg of 16 mg 2%
Vitamin B5: 0.155 mg of 5 mg 3%
Vitamin B6: 0.067 mg of 1 mg 5%
Folate: 109 µg of 400 µg 27%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.2 µg of 120 µg 0%

Vitamin chart - relative view

Folate
109 µg
TOP 23%
Vitamin C
4.9 mg
TOP 30%
Vitamin A
33 IU
TOP 54%
Vitamin B6
0.067 mg
TOP 73%
Vitamin B1
0.031 mg
TOP 81%
Vitamin B3
0.334 mg
TOP 83%
Vitamin B2
0.04 mg
TOP 84%
Vitamin B5
0.155 mg
TOP 84%
Vitamin K
0.2 µg
TOP 85%
Vitamin E
0.04 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 10% 88% 2%
Protein:
Daily Value: 3%
1.61 g of 50 g
3%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 3%
9.56 g of 300 g
3%
Water:
Daily Value: 4%
87.58 g of 2,000 g
4%
Other:
1.08 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 21% 14% 11% 8% 9% 6% 8% 10% 9%
Tryptophan: 19 mg of 280 mg 7%
Threonine: 47 mg of 1,050 mg 4%
Isoleucine: 48 mg of 1,400 mg 3%
Leucine: 68 mg of 2,730 mg 2%
Lysine: 58 mg of 2,100 mg 3%
Methionine: 18 mg of 1,050 mg 2%
Phenylalanine: 46 mg of 1,750 mg 3%
Valine: 56 mg of 1,820 mg 3%
Histidine: 21 mg of 700 mg 3%

Fat type information

0.027% 0.032% 0.06%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g

Fiber content ratio for Beetroot

6.76% 2.8%
Sugar: 6.76 g
Fiber: 2.8 g
Other: 0 g

All nutrients for Beetroot per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 53% 6.76g 8 times less than Chocolate Chocolate
Protein 4% 80% 1.61g 1.8 times less than Broccoli Broccoli
Fats 0% 89% 0.17g 195.9 times less than Cheese Cheese
Carbs 3% 50% 9.56g 2.9 times less than Rice Rice
Calories 2% 90% 43kcal 1.1 times less than Orange Orange
Sugar N/A 45% 6.76g 1.3 times less than Coca-Cola Coca-Cola
Fiber 11% 28% 2.8g 1.2 times more than Orange Orange
Calcium 2% 61% 16mg 7.8 times less than Milk Milk
Iron 10% 67% 0.8mg 3.3 times less than Beef Beef
Magnesium 5% 50% 23mg 6.1 times less than Almond Almond
Phosphorus 6% 80% 40mg 4.6 times less than Chicken meat Chicken meat
Potassium 10% 31% 325mg 2.2 times more than Cucumber Cucumber
Sodium 3% 54% 78mg 6.3 times less than White Bread White Bread
Zinc 3% 77% 0.35mg 18 times less than Beef Beef
Copper 8% 66% 0.08mg 1.9 times less than Shiitake Shiitake
Vitamin A 1% 54% 33IU 506.2 times less than Carrot Carrot
Vitamin E 0% 92% 0.04mg 36.5 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 5% 30% 4.9mg 10.8 times less than Lemon Lemon
Vitamin B1 3% 81% 0.03mg 8.6 times less than Pea Pea
Vitamin B2 3% 84% 0.04mg 3.3 times less than Avocado Avocado
Vitamin B3 2% 83% 0.33mg 28.7 times less than Turkey meat Turkey meat
Vitamin B5 3% 84% 0.16mg 7.3 times less than Sunflower seed Sunflower seed
Vitamin B6 5% 73% 0.07mg 1.8 times less than Oat Oat
Folate 27% 23% 109µg 1.8 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 85% 0.2µg 508 times less than Broccoli Broccoli
Tryptophan 0% 93% 0.02mg 16.1 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.05mg 15.3 times less than Beef Beef
Isoleucine 0% 94% 0.05mg 19 times less than Salmon Salmon
Leucine 0% 94% 0.07mg 35.8 times less than Tuna Tuna
Lysine 0% 94% 0.06mg 7.8 times less than Tofu Tofu
Methionine 0% 94% 0.02mg 5.3 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.05mg 14.5 times less than Egg Egg
Valine 0% 94% 0.06mg 36.2 times less than Soybean Soybean
Histidine 0% 95% 0.02mg 35.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef Beef
Monounsaturated Fat N/A 87% 0.03g 306.2 times less than Avocado Avocado
Polyunsaturated fat N/A 89% 0.06g 786.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 78mg
3%
Total Carbohydrate 10g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 16mg 2%

Iron 1mg 13%

Potassium 325mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Beetroot nutrition infographic

Beetroot nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.