Beetroot (raw)
Naturally rich in dietary nitrates, which may support endurance performance.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Beetroot for gym-goers
Per 100 g, beetroot (raw) provides 43 kcal, 1.6 g protein, 9.6 g carbohydrate (2.8 g fiber, 6.8 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 beet, about 82 g) comes to roughly 35 kcal and 1.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Beetroot
Beetroot is a sweet root vegetable, and in sports nutrition it's known for one thing above all: dietary nitrate. Raw, it has more natural sugar than most vegetables and a moderate glycemic index, yet at around 43 kcal per 100 g it stays low in calories. It also provides fiber, potassium and a little more natural sodium than typical vegetables.
In a gym diet
Athletes are interested in beetroot because the body can convert nitrate to nitric oxide, and some studies suggest this may modestly improve endurance and high-intensity performance. The effects look most consistent in endurance activities and less certain for strength training or highly trained athletes. Studies usually give beetroot juice or concentrate a couple of hours before exercise, as whole beetroot provides less nitrate per serving. As a food it fits a cut or a bulk and adds sweetness and color to salads and bowls.
Preparation and cooking
Grate it raw, roast it, boil it or steam it. Roasted in foil it gets sweeter as water evaporates. Boiling leaches some nitrate and color into the water, and peeling and trimming change the weight, so weigh it raw and trimmed for this entry. Pickled beetroot often has added sugar and salt.
Buying and storage
Choose small to medium beets that are firm with smooth skin. Attached leaves should look fresh and can be cooked like chard. Without the leaves, beets keep a couple of weeks in the fridge. Vacuum-packed cooked beetroot is convenient but should be logged as cooked.
Things to watch
Beetroot can turn urine and stools pink or red. Harmless, but surprising. It's high in oxalates, so people prone to kidney stones should follow their clinician's advice. Antibacterial mouthwash may reduce the conversion of nitrate to nitric oxide, which only matters if you're eating beetroot for performance.
Meal ideas
- Roasted beetroot salad with goat cheese, arugula, walnuts and grilled chicken.
- Pre-workout smoothie: cooked beetroot, frozen berries, banana and water or milk.
- Grated raw beetroot and carrot slaw with lemon and olive oil beside baked salmon.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 19 Vegetables
| Protein per 100 kcal | 3.7 g | #16 of 19 |
| Protein per 100 g | 1.6 g | #11 of 19 |
| Fiber per 100 g | 2.8 g | #4 of 19 |
| Lowest calories per 100 g | 43 kcal | #15 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Sweet corn, yellow kernels (raw)
86 kcal · P 3.3 · C 19 · F 1.4
→Bell pepper, red (raw)
31 kcal · P 1 · C 6 · F 0.3
→Cucumber, with peel (raw)
15 kcal · P 0.7 · C 3.6 · F 0.1
→Onion (raw)
40 kcal · P 1.1 · C 9.3 · F 0.1
→Tomato, red (raw)
18 kcal · P 0.9 · C 3.9 · F 0.2
→Cabbage, green (raw)
25 kcal · P 1.3 · C 5.8 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in beetroot?
Beetroot (raw) has about 43 kcal per 100 g, or roughly 35 kcal per 1 beet (82 g).
How much protein is in beetroot?
About 1.6 g of protein per 100 g and 1.3 g per 1 beet. That works out to 3.7 g per 100 kcal, so it's not primarily a protein source.
Is beetroot good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Does beetroot improve workout performance?
Some studies suggest beetroot nitrate may modestly improve endurance and repeated high-intensity efforts, particularly in recreational athletes. The evidence for strength and muscle gain is weaker, and people respond differently.
Why does beetroot turn urine red?
Its red pigments, called betalains, can pass through the digestive system and color urine or stools pink or red. This is known as beeturia. It's usually harmless and varies from person to person.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.