📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 43 kcal | 2% | |
| Nitrates | 250mg | — | |
| Folate | 109µg | 27% | |
| Carbohydrates | 9.6g | 3% | |
| Dietary fibre | 2.8g | 10% | |
| Betalains | varies | — | |
| Potassium | 325mg | 7% | |
| Vitamin C | 4.9mg | 5% | |
| Manganese | 0.33mg | 14% | |
| Iron | 0.8mg | 4% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Beetroot is one of the most evidence-backed performance foods in sport nutrition. Dietary nitrates convert to nitric oxide, improving oxygen delivery to muscles and reducing the oxygen cost of exercise by 1–3%.
Drinking 500ml of beetroot juice has been shown to reduce systolic blood pressure by 4–5 mmHg within hours — an effect comparable to some blood pressure medications.
At 27% of daily folate needs per 100g, beetroot is an excellent plant source of this vitamin critical for neural tube development in early pregnancy.
Nitrate-derived nitric oxide dilates blood vessels — particularly in areas of the brain associated with executive function and working memory, showing benefits in older adults with cognitive decline.
⚠️ Who should limit or avoid this food
Beetroot significantly lowers blood pressure — potentially additive with antihypertensive medications. Monitor blood pressure if eating large amounts alongside medication.
Beetroot is very high in oxalates. People with a history of calcium oxalate kidney stones should significantly limit beetroot intake.
Despite a moderate GI (~64 when cooked), the relatively high sugar content (6.8g/100g) means diabetics should monitor portions carefully.
After eating beetroot, 10–14% of people pass pink or red urine (beeturia). This is harmless and caused by the betalain pigments — not blood. However, always consult a doctor if you are uncertain.
🔬 Possible side effects or risks
Pink or red urine and stools after eating beetroot are harmless — caused by betalain pigments that aren't broken down in some people's digestive systems.
Significant blood pressure-lowering effect. Can cause dizziness or lightheadedness in people who already have low blood pressure.
Very high oxalate content. People with history of calcium oxalate kidney stones should significantly limit beetroot.
🛒 How to select fresh beetroot
Fresh beetroot should feel very firm and hard throughout. Any soft spots or sponginess indicates age. Smaller beets tend to be sweeter and more tender than very large ones.
Beet greens should look fresh, bright and upright. Wilted greens indicate the beet has been sitting for days. Beet greens are also edible — cook them like spinach.
Skin should be smooth, deep purple-red and unblemished. Deep cracks or extensive wrinkling indicates significant moisture loss.
🧊 Storage tips & shelf life
Acceptable short-term but beetroot loses moisture quickly at room temperature.
Remove greens (store separately). Keep whole and unpeeled in crisper drawer. Peel only before using.
Cook first (roast or boil), cool, cube, freeze on tray then bag. Raw beetroot doesn't freeze well.
📖 About beetroot — complete guide
Beetroot has transitioned from a humble Australian hamburger condiment to one of the most researched performance-enhancing vegetables in sports nutrition. The high concentration of dietary nitrates — which convert to nitric oxide in the body — has been shown in dozens of controlled trials to lower blood pressure, improve oxygen efficiency in muscles and enhance endurance performance by a measurable and statistically significant margin.
The betalains — the pigments responsible for beetroot's intense purple-red colour — are a unique class of phytonutrients found in very few foods outside the Caryophyllales plant order. Unlike anthocyanins (which are also found in blueberries, red cabbage and other purple foods), betalains are metabolised differently and appear to have distinct anti-inflammatory and antioxidant effects. Research into betalains is still emerging but early evidence is promising for liver protection, neuroprotection and anti-cancer activity.