Beets are polarizing. People either love that deep, "dirt-adjacent" flavor or they think it tastes like eating a literal garden. But whether you’re a fan of the crimson stain they leave on your cutting board or not, if you're tracking your macros, you've probably wondered about the numbers. Honestly, the answer to how many calories in beets is lower than most people expect given how sweet they can be.
They’re dense. They’re heavy. They feel substantial. Yet, for all that weight, they won't wreck your caloric deficit.
Breaking Down the Raw Numbers
Let’s get the basics out of the way immediately. A standard, raw beet (about 2 inches in diameter, or roughly 82 grams) clocks in at around 35 to 44 calories. If you're measuring by the cup, one cup of sliced raw beets is approximately 58 calories.
That is practically nothing.
Compare that to a cup of chopped carrots, which sits at about 52 calories, or a cup of sweet potatoes, which jumps up to 114. Beets are remarkably efficient. You get a massive volume of food for a very small caloric "price tag." But wait, because nobody just bites into a raw beet like an apple—at least not unless you're trying to prove a point. The way you prepare them changes the math slightly, though not as much as you might fear.
Cooked vs. Raw: Does the Heat Add Calories?
Technically, cooking doesn't "add" calories unless you're tossing them in oil or butter. However, cooking causes the beet to lose water weight. This means a cup of boiled beets is more "packed" with beet matter than a cup of raw ones.
A cup of boiled, sliced beets typically hits about 75 calories.
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It’s still a bargain. If you roast them, which is arguably the best way to eat them because the sugars caramelize and get all jammy, the calorie count stays similar to boiled ones, provided you don't go overboard with the olive oil. One tablespoon of olive oil adds 120 calories. Suddenly, your "healthy" 75-calorie side dish is 195 calories. Physics doesn't care about your intentions.
Why the Sugar Content Scares People
People see that beets have a high glycemic index compared to leafy greens and they panic. Yes, they have more sugar than broccoli. But the glycemic load is actually low. This is a crucial distinction that nutritionists like Dr. Michael Greger often point out.
Because beets are loaded with fiber—about 3.8 grams per cup—your body doesn't process that sugar like it would a spoonful of table sugar. It’s a slow burn.
The fiber acts like a brake. It prevents the insulin spike that leads to fat storage. So, if you're asking how many calories in beets because you're worried about the sugar, take a breath. It’s "packaged" sugar, which is the best kind.
The Performance Boost: More Than Just Calories
Here’s where it gets interesting for the gym rats. Beets are famous for nitrates.
Your body converts these nitrates into nitric oxide. This relaxes your blood vessels and lets more oxygen get to your muscles. This isn't just "health food" talk; it’s backed by serious data. A study published in the Journal of Applied Physiology showed that drinking beet juice helped athletes exercise up to 16% longer.
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- Beet juice calories: One cup (8oz) is roughly 100-110 calories.
- The Trade-off: You lose the fiber, but you get a concentrated hit of performance-enhancing compounds.
Is it worth the 100 calories? If you're about to run a 5k or hit a heavy leg day, absolutely. It's nature's pre-workout.
Don't Throw Away the Greens!
Most people buy beets, hack off the leafy tops, and chuck them in the bin. Stop doing that.
Beet greens are actually more nutrient-dense than the roots. They're similar to Swiss chard or spinach. In terms of energy, a whole cup of raw beet greens has only 8 calories. You could eat an entire bucket of them and you’d probably burn more calories chewing than the greens actually provide. They are packed with Vitamin K and Vitamin A. Sauté them with a little garlic and lemon. It's basically a free side dish.
Common Misconceptions and "Beeturia"
We have to talk about the pink elephant in the room. Or rather, the pink... everything else.
If you start eating more beets because of their low calorie count, you might notice your urine or stools turning red. This is called beeturia. It happens to about 10-14% of the population. It is totally harmless, but it has sent more than one person to the ER thinking they have internal bleeding. It's just the betacyanin pigment passing through your system.
Another misconception: canned beets are "unhealthy."
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Actually, canned beets are fine. They usually have about 50 calories per cup. Just check the label for added sugar or "pickling" syrups. If they're just in water and salt, they’re a great pantry staple. Rinse them to get the excess sodium off, and you're good to go.
Real-World Serving Examples
Let’s look at how this actually plays out on your plate.
- The Classic Salad: 1 cup roasted beets (75 cal), 1oz goat cheese (100 cal), handful of walnuts (180 cal), balsamic glaze (20 cal). Total: 375 calories. That’s a filling, gourmet lunch.
- The "Pre-Workout" Snack: 1 small raw beet, grated into a smoothie with half an apple. Roughly 80 calories.
- The Side Dish: 2 medium boiled beets with a teaspoon of butter and sea salt. Total: 110 calories.
The Satiety Factor
Calories aren't everything. Satiety is what actually determines if a diet fails or succeeds. Because beets are so fibrous and "meaty" in texture, they trigger stretch receptors in your stomach that tell your brain you're full.
You feel like you’ve eaten a heavy meal, but you’ve actually consumed fewer calories than you would in a single handful of potato chips.
Final Practical Takeaways
Knowing how many calories in beets is the first step, but using them correctly is what matters. Here is how to actually integrate them without getting bored or overwhelmed by the earthy taste.
- Use a mandoline: Slice raw beets paper-thin and soak them in ice water. They get incredibly crunchy. Use them as a "chip" for hummus.
- Roast in foil: Don't peel them first. Wrap them in foil, bake at 400°F for 45 minutes, then the skins will slide right off under cold water. This preserves the nutrients and keeps the calories low because you aren't "frying" the exterior.
- Pair with acid: Beets are very alkaline and "earthy." Balance them with lemon juice, vinegar, or pickled onions. It cuts through the heaviness.
- Watch the "Pickled" Jars: Some store-bought pickled beets are swimming in high-fructose corn syrup. These can double the calorie count. Always read the back of the jar.
If you're looking for a nutrient-dense, low-calorie root vegetable that actually helps your blood pressure and your gym performance, you really can't beat the beet. They are a staple for a reason. Just don't freak out the next morning when you see red in the toilet bowl. It's just the beets.
To get the most out of your beets, try prepping a batch of three or four roasted roots at the start of the week. Keep them in a sealed container in the fridge. You can slice them onto salads, mash them into a vibrant beet hummus, or even blend them into chocolate cake batter—it sounds weird, but the moisture and sweetness allow you to cut back on both oil and sugar while adding a stealthy nutritional punch.