Published by Saura ·
Beetroot nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 45 kcal and 1.4 g protein. Reference food and preparation: raw beetroot. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of beetroot (raw beetroot) supplies about 67 kcal, 2.1 g protein and 3.8 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Beetroot: nutrition per 100 g and example portion
Reference preparation: raw beetroot. The exact source name is “Beetroot, red beet” (Fineli food 305). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 45 kcal | 67 kcal |
| Protein | 1.4 g | 2.1 g |
| Available carbohydrate (excludes fiber) | 8 g | 12 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | 0.1 g |
| Fiber | 2.5 g | 3.8 g |
How to weigh beetroot
Weigh beetroot after removing leaves and any peel or trim you discard. This reference describes raw beetroot, while boiled beetroot and sweet pickled slices have separate preparations. A vacuum-packed cooked product is best matched to its own label or a cooked entry.
Calculate your own beetroot portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 44.5 × 1.5 = 66.75 kcal, displayed as approximately 67 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as raw beetroot; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Roasting removes water and may add oil. Pickled beetroot can include sugar and salt, while beetroot pesto adds other ingredients. This extract does not quantify nitrate, so it cannot support a performance claim or an exact nitrate dose from a portion of beetroot.
Meal ideas using beetroot
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add grated beetroot to a cabbage and white-bean salad with a measured dressing.
- Serve roasted beetroot with lentils and pearl barley, recording the roasting oil.
Compare other vegetables
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Cucumber | raw cucumber | 11 kcal | 0.7 g | 0.7 g |
| Tomatoes | raw tomatoes | 23 kcal | 0.6 g | 1.4 g |
| Cauliflower | plain cauliflower, uncooked reference | 25 kcal | 2 g | 2.2 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Cucumber nutrition: calories, protein and portion sizesCucumber (raw): about 11 kcal and 0.7 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Tomatoes nutrition: calories, protein and portion sizesTomatoes (raw): about 23 kcal and 0.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cauliflower nutrition: calories, protein and portion sizesCauliflower (raw): about 25 kcal and 2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 150 g of beetroot?
This raw beetroot reference supplies about 67 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of beetroot matter?
Roasting removes water and may add oil. Pickled beetroot can include sugar and salt, while beetroot pesto adds other ingredients. This extract does not quantify nitrate, so it cannot support a performance claim or an exact nitrate dose from a portion of beetroot.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 305: Beetroot, red beet
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 346: Cucumber
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 352: Tomato
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 322: Cauliflower
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.