Beet has a medium glycemic index of 64 (typical range 59 to 69). A serving of 1 cup (136 g) has a glycemic load of 6, which is low. Per 100 g it provides 43 calories, 1.6 g protein, 9.6 g carbohydrate (2.8 g fiber, 6.8 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 cup (136 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 43 kcal | 58 kcal |
| Protein | 1.6 g | 2.2 g |
| Carbohydrate | 9.6 g | 13 g |
| Fiber | 2.8 g | 3.8 g |
| Sugars | 6.8 g | 9.2 g |
| Fat | 0.2 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 78 mg | 106 mg |
| Potassium | 325 mg | 442 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Pumpkin | 75 | 5 |
| Garlic | 10 | 4 |
| Lima Beans | 32 | 4 |
| Frozen Peas | 48 | 4 |
| Lotus Root | 35 | 4 |
Beet has a glycemic index of 64, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (136 g) serving is 6, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of beet has a glycemic load of 6 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Beet has 43 calories per 100 g, and about 58 calories in a 1 cup (136 g) serving.
Beet is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Beets, raw” (FDC 169145). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
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