Beetroot is 87% water, so while it is very nutritionally dense, you can eat lots and lots of it before you feel full! While it scores 61 on the GI scale, it scores just 5 on the GL scale, meaning it does not have a major effect on blood sugar levels as some articles have suggested.
A rich source of: nitrates, folate, manganese, potassium, iron, vitamin C.
Beetroot
| Serving Size grams | 80 |
| Teaspoons of table sugar equivalent | 1.6 |
| Glycemic Index | 64 |
| Glycemic Load | 4.5 |
| Potential GI Range | 64±16 |
| Energy (kcal) | 36 |
| Energy (kJ) | 154 |
| Water (g) | 87.1 |
| Starch (g) | 0.6 |
| Total sugars (g) | 7 |
| Glucose (g) | 0.2 |
| Galactose (g) | 0 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 6.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.7 |
| Protein (g)/100kcal | 4.7 |
| Protein % of calories | 18.9 |
| Carbohydrate (g) | 7.6 |
| Carbohydrate (g)/100kcal | 21.1 |
| Carb % of calories | 84.4 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.3 |
| Fat % of calories | 2.5 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 620 |
| Potassium (mg) | 160 |
| Calcium (mg) | 52 |
| Magnesium (mg) | 32 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 5.6 |
| Copper (mg) | 0.4 |
| Zinc (mg) | 2.4 |
| Chloride (mg) | 940 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.6 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 1.2 |
| Tryptophan/60 (mg) | 3.3 |
| Niacin equivalent (mg) | 3.5 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 15 |
| Folate (µg) | N |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.9 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 6 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 6 |