Beetroots - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Beetroot

Beetroots consist of 0% fat, 2% protein, 9% carbs, 3% fiber and 86% water. With 46 of calories per 100g Beetroots are 98% lower than other foods in Vegetables and vegetable products. In total 0% of the calories in Beetroots are from fat, 17% from protein and 78% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 30
  • Moderate carbohydrate amount 11.3g carbohydrates per portion of 125g
  • Low Glycemic Load Glycemic Load: 3.4
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in folate Covers 0.3% of Folate / Vitamin B9 RDA per portion

Can you eat Beetroots for a low carb diet?

With 11.25g of carbs and a Glycemic Load of 3.4 in a portion of 125g, Beetroots should be avoided for a ketogenic diet due to the high percentage of carbs. Beetroots contain low amounts of Fructose, are Gluten free and have no Lactose.

Beetroots: nutrition facts & data

Nutrition facts
per 100g
Beetroots
avg Vegetables and vegetable products[1]
Calories (kcal) 46.0 46.8
Fat (g) 0.0 1.1
Protein (g) 2.0 2.1
Carbohydrates (g) 9.0 5.2
Mono- & Di-Saccharides (g) 8.0 5.2
Polysaccharides (g) 0.0 5.2
Fibers (g) 2.5 2.9
Sodium (mg) 60.0 141.3
Water (g) 86.0 86.4
[1] average of Vegetables and vegetable products

Breakdown in percent (%) of total calories

An average portion size (125g) of Beetroots contain:

  • 57.5 Calories
  • 0.0g of Fat
  • 2.5g of Protein
  • and 11.3g of Carbs
  • 75.0mg of sodium - 0.1% of the RDA for sodium.
  • 25.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.1mg of Iron - 0.1% of the RDA for Iron.
  • 512.5mg of Potassium - 0.1% of the RDA for Potassium.
  • 12.5mg of Vitamin C - 0.1% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Beetroots you get

  • 0.22 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
  • 0.28 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)

Nutrient distribution per gram

What vitamins are in Beetroots?

Vitamins
per 100g
Beetroot
avg[1]
Vitamin C (mg) 10.0 32.1
Vitamin E (mg) 0.1 0.9
Vitamin B1 / Thiamine (mg) 0.0 0.1
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 80.0 37.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.2
beta-Carotene (μg) 10.0
[1] average of Vegetables and vegetable products

Are Beetroots rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Beetroot of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Beetroots

Minerals
per 100g
Beetroot
avg[1]
Magnesium (mg) 20.0 21.7
Zinc (mg) 0.4 0.3
Sodium (mg) 60.0 141.3
Calcium (mg) 15.0 51.8
Iron (mg) 0.9 1.0
Potassium (mg) 410.0 277.2
Phosphorus (mg) 45.0 48.7
[1] average of Vegetables and vegetable products

Are Beetroots high in minerals?

info

Again, for every mineral contained in Beetroots we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Beetroots

9.0% of Beetroots are carbs, per serving of 125g that makes 11.3g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Beetroot
avg[1]
Monosaccharides (g) 8.0 3.1
Polysaccharides (g) 0.0 1.9
Total carbs (g) 9.0 5.2
[1] average of Vegetables and vegetable products

How high are the Glycemic Index and the Glycemic Load for Beetroots?

The Glycemic Index of Beetroots is 30, which would be considered as low. The Glycemic Load in a normal serving is 3.4 and can be regarded as low.

Allergens in Beetroots

  • are Gluten free
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Beetroots

Of the 0.0g total fat per 100g in Beetroots, 0.0g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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