Harvard Beet Salad
Harvard Beet Salad is a classic American side dish featuring cooked, sliced beets in a tangy, sweet-and-sour sauce, often with onions. It's a staple at potlucks, delis, and holiday meals, known for its vibrant ruby color and glossy appearance. The dish is named not for the university, but likely for its 'fancy' or 'distinguished' presentation in early 20th-century cookbooks.
🍽️ Nutrition at a glance
This salad is primarily a source of carbohydrates from the beets and added sugar, with very little protein or fat. It's an excellent source of folate, manganese, and the antioxidant betalain, and a single serving typically contains around 120-150 calories.
Nutrition breakdown
| Calories | 135 kcal |
| Protein | 1.5 g |
| Carbs | 30 g |
| Fat | 0.5 g |
| Fiber | 3.5 g |
| Sugar | 22 g |
| Sodium | 290 mg |
| Folate | 68 mcg |
| Manganese | 0.4 mg |
| Potassium | 420 mg |
| Vitamin C | 4.5 mg |
| Iron | 1.1 mg |
| Magnesium | 27 mg |
| Vitamin B6 | 0.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a mid-century American approach to preserving and serving vegetables, using a vinegar-based 'quick pickle' method. Nutritionally, the vinegar dressing can help moderate the blood sugar impact of the beets' natural sugars.
