In beetroot, 100 g raw has ~43 calories and ~1.6 g protein; a boiled cup has ~75 calories and ~2.9 g protein.
Beetroot lands in that handy space: light on calories, modest on protein, rich in color and flavor. If you’re scanning labels or planning meals, this guide lays out straight numbers for raw beets, cooked beets, pickled beets, and the leafy tops. You’ll see how portions shift the math, how cooking changes the picture a touch, and easy ways to build a plate with more protein while keeping the beet flavor you love.
Beetroot Calories And Protein Breakdown
Here are the most useful portions you’ll meet in recipes and at the table. Values are based on widely used nutrient databases and standard household measures.
| Portion | Calories | Protein |
|---|---|---|
| Raw beetroot, 100 g | ~43 kcal | ~1.6 g |
| Raw beetroot, 1 cup (136 g) | ~58 kcal | ~2.2 g |
| Cooked beetroot (boiled, drained), 100 g | ~44 kcal | ~1.7 g |
| Cooked beetroot, 1 cup (170 g) | ~75 kcal | ~2.9 g |
| Pickled beetroot (canned), 100 g | ~65 kcal | ~0.8 g |
| Pickled beetroot, 1 cup slices (227 g) | ~148 kcal | ~1.8 g |
| Beet greens, cooked, 1 cup (144 g) | ~39 kcal | ~3.7 g |
Why the spread? Water content and cut size drive small shifts. Boiling softens texture and slightly concentrates sugars relative to water; the protein per gram stays in a similar band for raw and cooked beetroot. Pickled jars include brine and often added sugars, which lifts the calorie count while protein stays low. The leafy tops punch above their weight on protein for a vegetable, which makes them handy in sautés, soups, and grain bowls.
Calories And Protein In Beetroot: Serving Size Guide
If you need a quick baseline for beetroot calories and protein while cooking, use this rule of thumb: a generous cup of cooked slices lands near 75 kcal with just under 3 g of protein; a cup of raw cubes lands near 58 kcal with a shade above 2 g of protein. For tight tracking, weigh raw or cooked portions; nutrient databases report values by both volume and grams, and small changes in cut size shift a “cup.”
Raw Vs Cooked: What Changes
Raw beetroot brings a firmer bite and a touch more vitamin C; cooked beetroot brings sweeter notes and softer texture with very similar calories and protein per gram. If you’re balancing macros, the raw-versus-cooked choice won’t move protein much. Choose the texture your recipe needs, then add a higher-protein partner (ideas below) to hit your target.
Pickled Beetroot And The Calorie Bump
Pickled slices often ride in a sweet brine. That adds carbs and calories, while protein stays about the same. If you love the tang, use pickled beetroot as an accent and pair it with a protein source—think grilled fish, cottage cheese on rye, or a chickpea salad—to keep the meal balanced.
Beet Greens: The Protein-Friendly Topping
Those silky greens are a quiet win. A cup of cooked beet greens delivers ~3.7 g of protein for just ~39 kcal. Stir them into lentils, mound them under a fillet, or swirl them through pasta with garlic and lemon. Saving the tops makes the whole bunch do more macro work for the same shop.
Where The Numbers Come From
Values in this guide are drawn from widely used nutrient datasets. If you want to see the raw entries, check the official USDA FoodData Central page for raw beets and the cooked beet page at MyFoodData, which mirrors USDA data with household measures. These sources let you toggle between grams and cups, which is handy when recipes switch units mid-stream.
Protein Quality: What Beetroot Brings
Beetroot protein sits on the low side per portion, and like most vegetables it’s limited in some essential amino acids. That said, every gram counts across a day. Since beetroot is often paired with grains, legumes, dairy, or meats, the meal’s overall amino acid mix ends up complete without extra planning. If you’re building a plant-forward plate, combining beetroot with beans, lentils, tofu, eggs, yogurt, or cheese closes the protein gap fast.
Beetroot In A Higher-Protein Plate
- Beet & Chickpea Bowl: Roast beets, spoon over warm chickpeas, add beet greens, tahini, and lemon.
- Beet & Feta Salad: Toss cooked slices with feta, arugula, and walnuts; add quinoa for extra protein.
- Beet Yogurt Dip: Whizz roasted beets with strained yogurt and garlic; serve with whole-grain pita.
- Eggs & Beets On Toast: Layer pickled slices over cottage cheese or scrambled eggs on rye.
How Cooking And Prep Affect Your Totals
Roasting
Roasting drives off water and concentrates flavor. Calories and protein per gram stay similar to boiling; per piece, the numbers nudge up as water leaves. Salt, oil, and glazes raise totals; if you’re counting, measure the oil going on the tray.
Boiling And Steaming
Boiling is common for clean slices and even texture. Draining trims sodium if you cooked in salted water. Steaming keeps more color and keeps slices slightly firmer, with near-identical calories and protein to boiling.
Grating Raw
Grated raw beetroot works in salads and slaws. The calories and protein per 100 g match the raw line in the table; dressings change the final tally, so add oil and nuts with intention.
Reading Labels And Recipes Without Guesswork
When a recipe calls for “1 cup beetroot,” scan whether that means cubes or slices and whether it’s raw or cooked. A cup of raw cubes (~136 g) and a cup of cooked slices (~170 g) aren’t the same weight, and that’s why the calories and protein differ. If you batch cook, note whether your log is tracking grams or cups so you don’t double-count.
Beetroot Calories And Protein In Meal Planning
Use beetroot as a low-calorie base note that makes protein partners shine. If your target is 20–30 g protein per meal, beetroot alone won’t take you there; it adds color, potassium, folate, fiber, and a small protein lift while the main protein comes from beans, dairy, eggs, fish, poultry, tofu, or grains. A plate with 1 cup cooked beetroot (~2.9 g protein) plus 1 cup cooked lentils (~18 g) or 150 g grilled chicken (~31 g) lands in the sweet spot with ease.
Quick Buying, Storing, And Prep Tips
Buying
Choose firm bulbs with smooth skin and no soft spots. If the greens are attached, look for crisp leaves; they’re dinner, not trash.
Storing
Trim greens to an inch above the crown and refrigerate bulbs in a bag. Store greens separately and cook them within a few days.
Prep
Scrub well; peel after cooking if you prefer. Gloves keep hands from staining. Roast whole in foil, boil then slice, or shred raw for salads.
Amino Acid Snapshot (Cooked Beetroot)
Cooked beetroot carries modest amounts of essential amino acids. Here are typical values per 1 cup cooked slices (170 g).
| Amino Acid | Amount (mg) |
|---|---|
| Leucine | ~121 |
| Lysine | ~102 |
| Valine | ~100 |
| Isoleucine | ~85 |
| Threonine | ~83 |
| Phenylalanine | ~82 |
| Tryptophan | ~34 |
| Methionine | ~32 |
Putting It All Together
Two reminders make beetroot calories and protein easy to manage: first, match the portion to your goal (raw and cooked cups weigh differently), and second, let beetroot ride shotgun next to a clear protein source. Keep a bunch in the crisper, roast extra for the week, and save those greens. You’ll get color, crunch, and steady macros with almost no fuss.
Source Notes
Calorie and protein figures reflect standard database entries for raw beetroot, cooked beetroot (boiled, drained), pickled beetroot (canned, solids and liquids), and cooked beet greens. Household measures (cups/grams) are included so you can log servings the way recipes present them.