Beetroot
The elixir of athletes: rich in natural nitrates, which help widen blood vessels and support circulation and healthy blood pressure. Its glycemic index is medium (64), but the glycemic load of a small portion is low and safe.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add half a boiled beetroot to a green salad; it supports oxygen use in the muscles and gives the body a great boost of energy.
Best preparation methods
Boil it in its skin, peel it once cooked and dice it with olive oil, apple cider vinegar and parsley to slow the digestion of its natural sugars.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 43 kcal | 34.4 kcal |
| Protein | 1.6 g | 1.3 g |
| Carbohydrate | 9.6 g | 7.7 g |
| Available carbohydrate | 6.8 g | 5.4 g |
| Fat | 0.2 g | 0.2 g |
| Dietary fibre | 2.8 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (7), it ranks 7 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Beetroot good for weight loss?
Yes. Beetroot is very low in calories (43 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Beetroot 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 3.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Beetroot?
A typical 80 g portion of Beetroot provides about 34 kcal, 1.3 g protein, 7.7 g carbohydrate, 0.2 g fat and 2.2 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.