Beetroot Dip
Beetroot Dip (Smetana) is a vibrant, creamy spread made primarily from cooked beetroot blended with smetana (a type of sour cream common in Eastern Europe). It typically includes ingredients like garlic, dill, lemon juice, and salt, resulting in a rich, earthy, and tangy flavor. This dip is a popular appetizer or condiment in countries like Russia, Ukraine, and Poland, often served with bread, blini, or as part of a cold buffet.
🍽️ Nutrition at a glance
This dip is generally moderate in fat due to the smetana base, with a good amount of carbohydrates from the beetroot and minimal protein. It provides key nutrients like fiber, folate (vitamin B9), manganese, and antioxidants from the beets, along with some calcium from the dairy component. A typical serving (about 2 tablespoons) may contain roughly 50-80 calories.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 2 g |
| Carbs | 8 g |
| Fat | 8 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 350 mg |
| Potassium | 250 mg |
| Vitamin C | 4 mg |
| Folate | 40 mcg |
| Iron | 0.8 mg |
| Manganese | 0.3 mg |
| Calcium | 60 mg |
| Vitamin B6 | 0.1 mg |
| Magnesium | 20 mg |
Per 1/2 cup (120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, smetana-based dishes are a staple in Slavic cuisine, symbolizing comfort and home cooking, while beetroot itself has deep historical roots in Eastern European agriculture. Nutritionally, the combination offers a probiotic boost from the fermented smetana and powerful anti-inflammatory benefits from the betalains in beetroot, making it a flavorful way to support gut health and overall wellness.
