Is beet root good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	36 kcal
Protein	1.9 g
Carbohydrate	6.2 g
Fibre	3.3 g
Sugars	4.3 g
Fat	0.1 g
Folate	97.4 µg
Potassium	306 mg
Magnesium	33.2 mg

Where its calories come from

Protein 23%
Carbohydrate 73%
Fat 4%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of beet root?

About 36 kcal for one katori, cut (100 g), and about 72 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

44%Folate
97.4 µg

9%Potassium
306 mg

9%Magnesium
33.2 mg

8%Vitamin C
5.3 mg

4%Protein
1.9 g

3%Iron
0.8 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code F001. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is beet root good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 36 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 6.2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 6.2 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

1.9 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 36 kcal per 100 g, so you can eat a full portion.

PCOS and diabetesGood choiceOnly 6.2 g of carbohydrate in a 100 g serving.

MenopauseFine as part of a meal1.9 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Beet; Bengali: Beet; Gujarati: Beet; Hindi: Chukandar; Kannada: Beet; Kashmiri: Chogander munji; Malayalam: Beet root; Marathi: Beet root; Odia: Bita; Punjabi: Chukandar; Sanskrit: Paalangashaakah; Tamil: Beet root; Telugu: Beet root; Urdu: Chokhandar.

Carrot (Gajar)Radish (Muli)Potato (Alu)Lotus root (Kamal kakdi)Yam (Zimikandha)Colocasia (Arwi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index