How Many Calories Does a Boiled Beet Have? An In-Depth Nutritional Guide

December 23, 2025 •

3 min read

According to the USDA, a 1-cup serving of boiled, sliced beets contains just 37-59 calories, making it a low-calorie addition to any meal. This vibrant root vegetable is more than just a colorful side dish; it is packed with essential nutrients and offers significant health benefits, especially when considering how many calories a boiled beet has and its high fiber content.

Quick Summary

This guide provides a comprehensive breakdown of the caloric and nutritional content of boiled beets. It details key vitamins and minerals, compares it with other beet preparations, and explores the notable health benefits of including this low-calorie vegetable in a healthy diet.

Key Points

Low in Calories: A half-cup serving of boiled, sliced beets contains approximately 37 calories, making it a great option for calorie-conscious diets.
Rich in Nutrients: Boiled beets are a good source of fiber, folate (B9), potassium, and manganese, supporting overall health and well-being.
Contains Beneficial Nitrates: The nitrates in beets help lower blood pressure by widening blood vessels and also improve athletic performance.
Full of Antioxidants: The betalain pigments responsible for the beet's color are powerful antioxidants that possess anti-inflammatory properties.
Supports Weight Management: With its high fiber content and low-calorie density, beets help promote satiety and can aid in appetite control.
Versatile in Cooking: Boiled beets can be easily incorporated into a variety of dishes, including salads, smoothies, and dips, to add both color and nutrition.

Understanding the Caloric Content of Boiled Beets

When counting calories, understanding serving sizes is key. The caloric value of a boiled beet can vary based on its size and how it is prepared. A half-cup (85-gram) portion of boiled, drained, and sliced beets contains approximately 37 calories. For a larger, more typical serving of one cup (170 grams), the calorie count is closer to 59, according to USDA data cited by EatingWell. Another source, Healthline, notes that a 100-gram serving of boiled beets contains 43-44 calories. A medium-sized beet (82g) is estimated to have around 44 calories. This low-calorie density makes it an excellent food for weight management, as it can help you feel full without consuming excessive calories.

The Rich Nutritional Profile of Boiled Beets

Beyond its low-calorie count, the boiled beet is a powerhouse of nutrients. It is a particularly good source of fiber, folate, potassium, and manganese. Boiling does cause some nutrient loss compared to raw preparation, particularly for heat-sensitive vitamin C, but it retains a significant portion of its overall nutritional value.

Key Nutrients in Boiled Beets (per 100g serving):

Carbohydrates: Approximately 9.6 grams
Fiber: Around 2.8 grams
Sugar: About 6.8 grams
Protein: 1.6 grams
Fat: 0.2 grams

Beets also contain high levels of inorganic nitrates, which the body converts into nitric oxide. This compound helps relax and dilate blood vessels, which in turn improves blood flow and lowers blood pressure. For athletes, this can also mean improved exercise performance and stamina. The red color of beets comes from betalain pigments, which are powerful antioxidants with anti-inflammatory properties.

Health Benefits of Incorporating Boiled Beets

Eating boiled beets regularly can contribute to several aspects of a healthy lifestyle:

Improved Heart Health: The nitrates found in beets can help regulate blood pressure, reducing the risk of heart disease.
Weight Management: With high fiber and low-calorie content, beets help promote feelings of fullness, which can aid in controlling appetite and managing weight.
Enhanced Athletic Performance: Increased nitric oxide levels from beet consumption can improve oxygen delivery to muscles, boosting stamina and endurance during workouts.
Supports Digestive Health: The dietary fiber in beets promotes regular bowel movements and supports a healthy digestive system.
Powerful Antioxidants: The betalains act as powerful antioxidants that help combat cellular damage from oxidative stress.

A Comparison of Beet Preparations

While boiled beets are highly nutritious, other preparations offer slightly different benefits and calorie counts. Here is a comparison:


Preparation	Calories (per 100g)	Primary Difference	Best For
Boiled Beet	43-44 kcal	Retains most minerals; some heat-sensitive vitamins are lost.	Sides, salads, purees.
Raw Beet	43 kcal	Highest nutritional value; retains more vitamin C and antioxidants.	Juices, salads, slaws.
Roasted Beet	Similar to raw/boiled, may vary with added oil.	Caramelizes natural sugars, enhancing sweetness.	Side dishes, salads with more intense flavor.
Pickled Beet	Varies with added sugars and brine.	Flavor is tangy and preserved; added sodium and sugar should be considered.	Condiment, side salad.

How to Enjoy Boiled Beets

Boiled beets are incredibly versatile and can be incorporated into many dishes. The preparation is simple and allows their natural earthy-sweet flavor to shine. For the most nutrition, remember not to overcook them, as prolonged heat can reduce certain vitamins.

Simple Side Dish: Slice or dice boiled beets and toss them with a little olive oil, lemon juice, and fresh dill. Season with salt and pepper.
Nutrient-Packed Salads: Add chilled, diced boiled beets to a bed of mixed greens with goat cheese, walnuts, and a balsamic vinaigrette.
Healthy Smoothie Booster: Blend a small boiled beet into a smoothie with berries, a banana, and a handful of spinach for an antioxidant kick.
Creamy Beet Dip: Puree boiled beets with Greek yogurt, garlic, and a touch of lemon juice for a colorful and healthy dip or spread.

Conclusion

A boiled beet is a low-calorie, high-fiber, and nutrient-dense vegetable that is a valuable addition to any healthy diet. Despite minor nutrient changes during cooking, it remains an excellent source of beneficial compounds like folate and nitrates. Whether you're aiming for weight management, improved heart health, or enhanced athletic performance, incorporating this versatile root vegetable into your meals is an easy and delicious way to boost your nutritional intake. Its versatility in various recipes makes it simple to add to your regular rotation, proving that this humble root vegetable offers a big nutritional punch for very few calories.

Visit the Healthline website for more information on the benefits of beets.

Frequently Asked Questions

Boiling causes a minor loss of some heat-sensitive nutrients like vitamin C. However, it retains most of its essential minerals and fiber, and the nitrates remain largely intact, so boiled beets are still very nutritious.

A medium-sized beet, roughly 82 grams, contains about 44 calories when boiled.

Yes, they are. Boiled beets are low in calories and high in fiber, which helps you feel full longer and can aid in weight management by reducing overall calorie intake.

While boiling is common, roasting or steaming beets can help preserve more of their nutrients, as they are not submerged in water. Cooking them lightly and not overcooking is also recommended.

Yes. Beets are rich in nitrates, which convert to nitric oxide in the body. Nitric oxide helps relax blood vessels, leading to lower blood pressure.

No, the caloric difference between raw and boiled beets is minimal per 100 grams. Raw beets contain around 43 calories, while boiled beets contain 43-44, with slight variations due to sugar and water content.

A standard serving size is typically considered to be about a half-cup, or 85 grams, of sliced or diced beets.