Are Beets Considered a Vegetable or a Carb? The Nutritional Breakdown

December 6, 2025 •

3 min read

A single cup of raw beets contains approximately 13 grams of carbohydrates, showing that this vibrant food is not just a vegetable but also a source of energy. The answer to whether beets are a vegetable or a carb lies in understanding that they are both, and the distinction depends on the context of the question.

Quick Summary

Beets are root vegetables that also contain carbohydrates, primarily from natural sugars and dietary fiber. They are not mutually exclusive; beets are both a vegetable by classification and a carb source by nutritional makeup.

Key Points

Dual Classification: Beets are botanically a root vegetable but nutritionally contain carbohydrates, which are a source of energy.
Moderate GI, Low GL: Despite a moderate glycemic index, beets have a low glycemic load, meaning they don't cause significant blood sugar spikes in typical serving sizes.
Not a Starchy Vegetable: Beets are considered a non-starchy vegetable, differentiating them from high-carb foods like potatoes.
High in Fiber: The dietary fiber in beets helps regulate blood sugar absorption and supports digestive health.
Rich in Nitrates: Beets are known for their high content of nitrates, which can help lower blood pressure and improve exercise performance.
Nutrient-Dense: Beyond carbs, beets are an excellent source of essential vitamins and minerals, including folate, manganese, and potassium.

Unpacking the Beet: Botanical and Nutritional Classification

Beets, known scientifically as Beta vulgaris, are botanically a root vegetable, a member of the amaranth family that also includes spinach and Swiss chard. As a plant that grows underground, they store energy, which is where their carbohydrate content comes from. While the greens are classified as a non-starchy leafy green vegetable, the root bulb contains a notable amount of carbs.

The Nutritional Profile: Where the Carbs Come From

The carbohydrate content in beets comes from both natural sugars and dietary fiber. This combination is crucial for how the body processes the energy from beets. The fiber helps slow the absorption of the sugars, preventing a rapid spike in blood sugar levels.

A 1-cup serving of raw beets contains:

Calories: ~58 kcal
Carbohydrates: ~13 grams
Dietary Fiber: ~3.8 grams
Sugars: ~9.2 grams

Glycemic Index vs. Glycemic Load: A Deeper Dive into Beets' Carb Impact

For those managing blood sugar, it's important to understand the difference between a food's glycemic index (GI) and its glycemic load (GL). The GI measures how quickly a carbohydrate-containing food raises blood glucose levels. Boiled beets have a moderate GI of about 65. However, the GL is a more accurate measure because it accounts for both the GI and the amount of carbohydrate per serving. Beets have a low GL of around 7 because the total amount of carbs in a typical serving is relatively low. This means beets are less likely to cause a significant blood sugar spike than high-carb foods with a similar GI, making them a suitable option in moderation even for those on a diabetic diet.

Comparison Table: Beets vs. Other Common Foods

To put the carbohydrate content of beets into perspective, here's a comparison with a classic starchy vegetable and a non-starchy leafy green.


Food (1 cup)	Carbs (approx.)	Fiber (approx.)	Type	Notes
Beets (raw)	13 g	3.8 g	Root Vegetable	Contains a balance of sugars and fiber.
Potato (baked, medium)	37 g	4 g	Starchy Vegetable	Much higher carb density.
Spinach (raw)	1 g	0.7 g	Non-starchy Vegetable	Very low in carbs.

Health Benefits Beyond the Carb Debate

While the carb content is a key consideration, beets offer numerous other health benefits, solidifying their reputation as a nutritious vegetable.

Rich in Nitrates: Beets contain inorganic nitrates, which the body converts into nitric oxide. This compound helps dilate blood vessels, potentially lowering blood pressure and improving exercise performance.
Source of Folate and Manganese: Beets are an excellent source of folate (vitamin B9), essential for cell growth, and manganese, an important trace mineral.
High in Fiber: The fiber in beets aids in digestion, promotes satiety, and helps regulate blood sugar and cholesterol levels.
Antioxidant Power: Beets contain antioxidants, including betalains, which are responsible for their vibrant red color and have anti-inflammatory properties.

Incorporating Beets into Your Diet

Beets are incredibly versatile and can be enjoyed in various ways. You can eat the root and the greens, adding nutrition and color to many dishes.

Here are some simple preparation ideas:

Roasting: Roasting enhances beets' natural sweetness. Simply chop, toss with a little olive oil, and roast until tender.
Raw and Grated: For a refreshing, crunchy addition, grate raw beets into salads or coleslaws.
Juiced or Blended: Blend beets with other fruits and vegetables, like apples and carrots, for a nutrient-packed juice or smoothie.
Pickled: Pickled beets are a tangy, delicious way to preserve them. Just be mindful of added sugars.
Eating the Greens: Don't discard the beet greens! Sauté them with garlic and olive oil just like spinach.

Conclusion: A Complete Nutritional Picture

In conclusion, the question of whether beets are a vegetable or a carb is a false dichotomy. Beets are unequivocally a root vegetable, and like many vegetables, they contain carbohydrates. Their nutritional profile is balanced, featuring a moderate amount of natural sugars paired with a healthy dose of dietary fiber, vitamins, and minerals. For those concerned about carbohydrate intake, it is important to remember that beets' low glycemic load means they can be enjoyed as part of a balanced diet without causing a significant blood sugar impact. By appreciating beets for both their botanical identity and their carbohydrate content, you can fully incorporate this nutritious and versatile food into your meals.

For more detailed nutritional information on beets and their health benefits, you can consult reputable sources such as this article from Healthline(https://www.healthline.com/nutrition/foods/beetroot).

Frequently Asked Questions

Yes, beets contain natural sugars, which contribute to their carbohydrate count. However, they also contain dietary fiber, which helps slow down the absorption of these sugars, making them a healthy choice.

Yes, diabetics can generally eat beets in moderation. Because beets have a low glycemic load, they do not cause a major spike in blood sugar levels, especially when consumed as part of a balanced meal.

The beet root (the bulb) is the part that contains the majority of the carbohydrates and sugars. The beet greens (the leafy tops) are considered a low-carb, non-starchy vegetable similar to spinach and are also edible.

Beets have a much lower carbohydrate density than potatoes. Potatoes are a starchy vegetable, whereas beets are classified as non-starchy, making them a less carb-heavy option per serving.

While cooking methods can slightly alter the nutritional profile and glycemic response, most of beets' important nutrients are retained. Steaming or roasting is often preferred over boiling to minimize nutrient loss.

Canned beets can be a healthy option, but it is important to check the label for high amounts of added sugar or sodium. Rinsing them can help reduce the sodium content.

Beets offer numerous health benefits, including supporting heart health by lowering blood pressure, improving athletic performance, and aiding digestion due to their high fiber and nitrate content.