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Home / Health Tools / Food Benefits A–Z / Beetroot Benefits & Nutrition

Beetroot Benefits & Nutrition

Beetroot benefits: nutrition per 100 g (43 kcal, 2.8 g fibre), how much to eat a day, who should be careful and its season in India. Also called Chukandar.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Chukandar · Vegetables

  • 43 kcalenergy
  • 1.6 gprotein
  • 2.8 gfibre
  • Nov–Mar (winter)best season in India

Per 100 g (raw)

Health benefits of beetroot

  • Rich in dietary nitrate, which studies show may modestly lower blood pressure and support exercise performance.
  • A good source of folate.
  • Contains betalain pigments with antioxidant activity.
  • Is a source of fibre.

How to eat it

Grate raw into salads and raita, roast, add to ABC juice, or make beetroot tikki.

How much a day: 1 small beetroot or about 250 ml juice.

Who should be careful

  • High in oxalate — limit if you have had kidney stones.
  • Pink urine or stools after beetroot (beeturia) is harmless.
  • On blood-pressure medicine? Large daily amounts of beet juice may add to its effect — ask your doctor.

Best season in India

Nov–Mar (winter). See the month-by-month seasonal chart →

Frequently asked questions

What are the health benefits of beetroot?

Rich in dietary nitrate, which studies show may modestly lower blood pressure and support exercise performance. A good source of folate. Contains betalain pigments with antioxidant activity.

How much beetroot can I have a day?

1 small beetroot or about 250 ml juice. Grate raw into salads and raita, roast, add to ABC juice, or make beetroot tikki.

Who should be careful with beetroot?

High in oxalate — limit if you have had kidney stones. Pink urine or stools after beetroot (beeturia) is harmless. On blood-pressure medicine? Large daily amounts of beet juice may add to its effect — ask your doctor.

When is beetroot in season in India?

Nov–Mar (winter).

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More vegetables

🌿 Moringa leaves🥬 Spinach🥕 Carrot🥒 Bitter gourd🥗 Bottle gourd🍅 Tomato🍠 Sweet potato🥦 Broccoli🥒 Cucumber🎃 Pumpkin🥗 Okra🥦 Cauliflower🥗 Green peas🥬 Celery

← All foods A–Z

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content