Beetroot Salad
A splash of colour and nutrients on the table: deep-red beetroot cubes dressed with garlic, lemon juice, olive oil and parsley. Many hesitate because of beetroot's sweet taste: does it raise blood sugar? Its glycemic index is medium to high (≈64), but the water and fibre in a moderate portion keep its glycemic load low to moderate and very acceptable.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add two or three tablespoons as a colourful, healthy topping to your main green salad rather than eating a whole plate of beetroot on its own, to balance the total natural sugars.
Best preparation methods
Boil whole beetroots in their skins without cutting them, so they keep their colour and antioxidants inside, then peel and dice them once cool and mix with olive oil and fresh lemon juice.
Important Nutritional Note
Beetroot is rich in betalains and natural nitrates that support blood flow and muscle activity; if you watch your blood sugar, eating it boiled with fibre and healthy fats lets you enjoy its benefits without sharp spikes.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 75 kcal | 60 kcal |
| Protein | 2.3 g | 1.8 g |
| Carbohydrate | 13 g | 10.4 g |
| Available carbohydrate | 10 g | 8 g |
| Fat | 2 g | 1.6 g |
| Dietary fibre | 3 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Salads with a glycemic index (5), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Beetroot Salad good for weight loss?
It can be included in moderation: it contains 3 g of fibre per 100 g, which supports fullness, and a 80 g portion gives 60 kcal.
How does Beetroot Salad affect blood sugar?
Its glycemic index is 64 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 80 g portion has a glycemic load of 5.1 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Beetroot Salad?
A typical 80 g portion of Beetroot Salad provides about 60 kcal, 1.8 g protein, 10.4 g carbohydrate, 1.6 g fat and 2.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.