Beet Salad

Beet salad is a vibrant, earthy dish featuring roasted or boiled beets as the star ingredient, often paired with ingredients like goat cheese, walnuts, oranges, or leafy greens. It originates from Eastern European and Mediterranean cuisines, where beets have been a staple root vegetable for centuries.

🍳 View the full Beet Salad recipe →

🍽️ Nutrition at a glance

This salad is low in fat and protein but provides moderate natural carbohydrates from the beets, along with key nutrients like folate, manganese, and dietary fiber. A typical serving ranges from 100 to 200 calories, depending on added ingredients like dressings or nuts.

Nutrition breakdown

Calories	58 kcal
Protein	2.2 g
Carbs	13.1 g
Fat	0.2 g
Fiber	3.4 g
Sugar	9.2 g
Sodium	65 mg
Folate	148 µg
Manganese	0.33 mg
Potassium	391 mg
Vitamin C	6.7 mg
Iron	0.81 mg
Magnesium	27 mg
Vitamin B6	0.07 mg
Phosphorus	54 mg

Per 1 cup (136 g) · estimated, varies by recipe

💡 What's interesting

Beets contain betalains, unique pigments that give them their deep red color and are studied for their antioxidant properties. Culturally, beet salad is often associated with health-conscious eating and appears in traditional dishes like Russian 'vinegret' or modern fusion recipes.