KETO VERDICTLIMIT
Beets are relatively high in carbs for keto at ~7.6g net per 100g. They’re nutritious, but the sugar/starch load makes them tricky on strict keto—use very small portions and track carefully.
Is Beet Keto?
Root Vegetable
Beets are relatively high in carbs for keto at ~7.6g net per 100g. They’re nutritious, but the sugar/starch load makes them tricky on strict keto—use very small portions and track carefully.
- Net carbs (100g)7.6g
- Protein (100g)1.6g
- Fat (100g)0.2g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7.6g
Total Carbs
9.6g
Fiber
2g
Protein
1.6g
Fat
0.2g
Calories
43
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Higher natural sugars: ~7.6g net carbs/100g makes strict keto challenging
- Nutrient-dense despite carbs (betalains, folate, potassium)
- Tiny portions only: 25–50g (a few thin slices) can add color/flavor with fewer carbs
- Beet greens are much lower carb and very nutritious—prefer the tops
HEALTH BENEFITS
- Dietary nitrates may support blood flow and healthy blood pressure
- Betalain antioxidants have anti-inflammatory properties
- Good source of folate for cell function and tissue growth
- Provides potassium for electrolyte balance
- May aid exercise performance via improved oxygen efficiency
- Betaine supports liver methylation pathways
PREPARATION SUGGESTIONS
ROASTED IN SMALL AMOUNTS
Wrap in foil and roast at 400°F (205°C) for 45–60 minutes; use just 1–2 thin slices as salad garnish.
PICKLED
Quick-pickle thin slices in vinegar; use sparingly as a tangy condiment.
RAW AND GRATED
Grate a small amount into salads; pair with fat (olive oil, cheese) to balance carbs.
BEET GREENS SAUTÉED
Skip the root—sauté leafy tops in butter with garlic; lower carb and highly nutritious.
BEET CHIPS
Paper-thin slices baked until crisp—still carb-dense, so portion strictly.
AS A GARNISH
Use tiny diced portions for color and earthiness without a big carb load.