Is Beetroot Keto? The Truth About Beetroot on a Low-Carb Diet

Beetroot's vibrant ruby-red colour and earthy sweetness make it a beloved ingredient in British cuisine. However, its natural sugar content raises important questions for those following a ketogenic diet.

This comprehensive guide examines beetroot's compatibility with low-carb lifestyles using UK nutritional data, portion guidance, and practical alternatives to help you make informed decisions whilst maintaining ketosis.

Understanding Net Carbs on the Ketogenic Diet

The ketogenic diet restricts carbohydrates to 20-50g net carbs daily, forcing the body into ketosis - a metabolic state where fat becomes the primary fuel source.

What Are Net Carbs?

Net carbs represent digestible carbohydrates that impact blood sugar and ketosis:

Net Carbs = Total Carbohydrates - Dietary Fibre - Sugar Alcohols

Fibre doesn't raise blood glucose because the body cannot fully digest it. This calculation becomes crucial when evaluating vegetables for keto compatibility.

UK Label Example (per 100g raw beetroot):

• Total carbohydrates: 9.6g (includes fibre)
• of which fibre: 2.8g
• Net carbs: 9.6g - 2.8g = 6.8g

For comprehensive guidance on maintaining ketosis, read our article on what ketones are and how they work.

Daily Carb Targets by Keto Type

Beetroot Nutritional Profile (UK Data)

Key Nutritional Benefits

• Folate: Essential for cell growth and DNA synthesis (27% DV)
• Manganese: Supports metabolism and antioxidant defence (14% DV)
• Potassium: Important for blood pressure regulation and heart health (9% DV)
• Betalains: Unique pigments with powerful antioxidant properties
• Nitrates: Convert to nitric oxide, supporting cardiovascular function
• Fibre: Supports digestive health, though lower than many vegetables

Beetroot vs Other Vegetables: Carb Comparison

Beetroot contains significantly more carbohydrates than most keto-friendly vegetables. This comparison uses UK nutritional data:

Key insights:

• Beetroot contains 70% more net carbs than broccoli
• It has 385% more net carbs than spinach
• Raw beetroot matches carrots for net carb content
• Cooked beetroot increases to 8g net carbs due to fibre loss
• Significantly lower than potatoes or sweet potatoes

The Health Benefits of Beetroot

Despite its higher carbohydrate content, beetroot offers unique health benefits that may justify occasional inclusion for some individuals.

Cardiovascular Support and Blood Pressure Regulation

Beetroot's natural nitrate content converts to nitric oxide in the body, which helps relax and widen blood vessels. Research demonstrates this can lower blood pressure by 3-10 mm Hg.

This cardiovascular support may be particularly valuable for those following ketogenic diets, as some individuals experience changes in blood pressure during dietary transition.

"The inorganic nitrate content in beetroot converts to nitric oxide, offering natural support for cardiovascular wellness and potentially reducing cardiovascular disease risk factors."

Anti-Inflammatory and Antioxidant Properties

Betalains - the unique pigments giving beetroot its distinctive colour - provide powerful antioxidant and anti-inflammatory effects. These compounds help combat oxidative stress and may reduce chronic inflammation.

The antioxidant capacity of beetroot supports overall health, potentially reducing the risk of various chronic conditions including heart disease.

Exercise Performance and Endurance Enhancement

Athletes often consume beetroot juice before training due to its performance-enhancing effects. Studies show it can improve oxygen utilisation during exercise by up to 20%, enhancing endurance and reducing fatigue.

For those following ketogenic diets for athletic performance, strategic beetroot consumption around workouts may provide benefits that outweigh the temporary carb increase.

Is Beetroot Truly Keto-Friendly?

Analysing Net Carbs per Serving

A standard 100g portion of raw beetroot contains 6.8g net carbs - using 34% of a strict 20g daily carb limit. Cooked beetroot increases to 8g net carbs (40% of daily limit).

For context, you could eat 500g of cauliflower (15g net carbs) or 714g of spinach (10g net carbs) for similar carb impact. This demonstrates beetroot's carb density compared to traditional keto vegetables.

The Impact on Blood Glucose and Ketosis

Beetroot's glycemic index sits at 64, classified as moderate to high. This indicates it can cause a quicker blood sugar response compared to low-carb vegetables like cauliflower or broccoli.

The natural sugars in beetroot (6.8g per 100g) contribute to this effect. For those aiming to maintain strict ketosis, this glucose response may temporarily affect ketone production.

Individual tolerance varies significantly. Some people can accommodate small portions without disrupting ketosis, whilst others find even moderate amounts affect their metabolic state.

When Beetroot Might Fit Your Keto Plan

Consider including small amounts of beetroot if you:

• Follow a liberal low-carb approach (30-50g net carbs daily)
• Practice cyclical keto with periodic carb refeeds
• Time consumption around intense exercise to utilise carbs for performance
• Have successfully achieved metabolic flexibility and can tolerate slightly higher carbs
• Prioritise the cardiovascular benefits and plan carbs accordingly

Practical Portion Guidelines for Keto Dieters

If you choose to include beetroot, portion control becomes absolutely essential.

Daily Serving Recommendations

Incorporating Beetroot into Your Macro Allowance

Think of your daily carb allowance as a budget. If you allocate 5g to beetroot, you must reduce carbs elsewhere:

Example Daily Distribution (20g net carbs):

• 50g raw beetroot: 3.4g net carbs
• 200g broccoli: 8g net carbs
• 50g spinach: 0.7g net carbs
• 100g courgette: 2g net carbs
• Various seasonings and trace carbs: 3g
• Total: 17.1g net carbs

Timing Consumption Around Physical Activity

Strategic timing maximises beetroot's benefits whilst minimising carb impact:

• 2-3 hours before exercise: Optimal timing for nitrate conversion to nitric oxide
• Post-workout window: Your body processes carbs more efficiently after intense training
• On higher-activity days: Reserve beetroot for days with significant physical exertion
• Avoid before sleep: Don't waste carb tolerance when insulin sensitivity is lower

For more on exercise and keto, explore our guide on keto for athletic performance.

Keto-Approved Methods for Preparing Beetroot

Preparation method significantly affects both flavour and the psychological satisfaction of your portion.

Raw Preparation Techniques

Grated in Salads:

• Provides maximum volume for minimum carbs
• Raw beetroot retains slightly more nutrients
• Contains 6.8g net carbs per 100g (lowest option)
• Pairs well with goat cheese and walnuts

Spiralised as "Noodles":

• Creates satisfying volume and texture
• Mix with courgette spirals to reduce carb density
• Dress with olive oil and vinegar

Roasting and Boiling Techniques

Roasting:

• Concentrates flavour, requiring smaller portions
• Wrap in foil with olive oil and herbs
• Roast at 200°C for 40-60 minutes until tender
• Contains 8g net carbs per 100g when cooked

Boiling:

• Quickest cooking method (25-40 minutes)
• Some nutrients leach into cooking water
• Use cooking liquid for vegetable stock
• Cool and slice for salads

Avoiding High-Carb Preparation Pitfalls

What About Beet Greens and Other Beet Products?

The Keto Compatibility of Beet Greens

Here's the secret keto superstar: beet greens contain just 0.4g net carbs per cup (40g), making them genuinely keto-friendly!

Nutritionally, beet greens excel:

• Vitamin K: 152% DV per cup - exceptional for bone health
• Vitamin A: 12% DV - supports vision and immune function
• Vitamin C: 11% DV - antioxidant support
• Calcium, iron, and magnesium: Important minerals often lacking on keto
• Extremely low in carbohydrates: Can eat large quantities freely

Preparation suggestions:

• Sauté with garlic and butter or coconut oil
• Add to salads raw when young and tender
• Wilt into soups and stews
• Use like spinach or Swiss chard in any recipe

Analysing Pickled Beets and Beetroot Juice

Pickled Beetroot:

Shop-bought pickled beetroot typically contains added sugar in the brining solution. Always check labels or make your own using vinegar, erythritol, and spices.

Beetroot Juice:

Unfortunately, beetroot juice concentrates the sugars whilst removing beneficial fibre. A standard 240ml (8oz) glass contains approximately 17g net carbs - nearly an entire day's allowance on strict keto.

For athletes seeking nitrate benefits without excessive carbs, beetroot supplements (powder form) offer a more concentrated option with 4g carbs per scoop, though this still requires careful budgeting.

Understanding Beetroot Powder Supplements

Beetroot powder supplements provide concentrated nutrients and nitrates in smaller volumes:

• Typical serving: 5-10g powder
• Net carbs: 3-4g per serving
• Benefits: Cardiovascular support, exercise performance
• Considerations: Still contributes significantly to daily carb budget
• Best for: Athletes prioritising performance over strict ketosis

Top Low-Carb Vegetable Substitutes for Beetroot

For those seeking beetroot-like qualities without the carb impact, several excellent alternatives exist.

Radishes: Texture and Colour Alternative

Radishes provide earthy, slightly peppery flavour with just 1.8g net carbs per 100g - 73% fewer carbs than beetroot.

Why radishes work:

• Similar crunchy texture when raw
• Develop sweet, mellow flavour when roasted
• Red varieties provide visual appeal
• Excellent roasted with butter and herbs
• Can be pickled without added sugars

Turnips: Cooked Beetroot Alternative

Turnips offer 4.6g net carbs per 100g - 32% fewer than cooked beetroot - with similar texture when roasted or mashed.

Preparation suggestions:

• Roast chunks with olive oil until caramelised
• Mash with cream and butter as potato substitute
• Add to stews and soups for earthy flavour
• Slice thinly and bake as chips

Red Cabbage: Visual Alternative

For the vibrant colour beetroot provides, red cabbage offers 5g net carbs per 100g with excellent versatility.

Uses in keto cooking:

• Shred raw into colourful slaws
• Braise slowly with vinegar and spices
• Ferment as sauerkraut (reduces carbs further)
• Roast wedges until crispy edges form

Cruciferous Vegetables: Nutritional Powerhouses

Whilst lacking beetroot's colour and sweetness, these vegetables provide superior nutrition with minimal carbs:

Keto Recipes Featuring Beetroot (Small Portions)

If you choose to include beetroot, these recipes keep portions controlled whilst maximising flavour.

Recipe 1: Keto Beetroot and Goat Cheese Salad

Recipe 2: Roasted Root Vegetable Medley (Beetroot as Accent)

For more keto recipes, browse our complete recipe collection.

Common Mistakes to Avoid

Underestimating Portion Sizes

Beetroot's small size can be deceptive. A single medium beetroot (80-100g) contains nearly 7-8g net carbs - potentially 40% of your daily allowance.

Common portion errors:

• Not weighing portions - eyeballing leads to 30-50% larger servings
• Eating entire pickled beetroot jar (3-4 servings worth)
• Drinking beetroot juice thinking it's "vegetable juice" (actually concentrated sugar)
• Adding beetroot to multiple meals throughout the day
• Forgetting to account for it in daily carb tracking

Ignoring Preparation Impact on Carbs

Different preparations significantly affect both carb content and psychological satisfaction:

Not Considering Individual Tolerance

Beetroot affects different people differently:

• Metabolically flexible individuals: May tolerate 50-75g portions without ketosis disruption
• Insulin-resistant individuals: May experience stronger glucose response
• New keto followers: Should avoid until metabolically adapted (6-8 weeks)
• Athletes: May benefit from strategic pre-workout consumption

Shopping Tips for UK Keto Dieters

Modified Keto Approaches and Beetroot

Different ketogenic variations offer varying flexibility with higher-carb vegetables like beetroot.

Cyclical Ketogenic Diet (CKD)

This approach includes 1-2 higher-carb days weekly (100-150g carbs) to replenish glycogen stores. During carb-up periods:

• 100-150g beetroot portions become feasible
• Pair with other nutritious carb sources
• Time around intensive training sessions
• Return to strict keto (<20g net carbs) on remaining days

Learn more about Keto 2.0 and cyclical approaches.

Targeted Ketogenic Diet (TKD)

Allows 25-50g additional carbs around workouts. Athletes might include:

• 75-100g beetroot 2-3 hours before training
• Timed to fuel performance without disrupting daily ketosis
• Best for high-intensity sessions exceeding 60 minutes
• Particularly beneficial for endurance athletes

Liberal Low-Carb (50-100g daily)

For those following less strict low-carb approaches (50-100g net carbs daily), beetroot becomes far more feasible:

• Standard 100g portions fit comfortably within macros
• Can enjoy beetroot 2-3 times weekly
• Still provides many keto benefits (reduced insulin, stable energy)
• Greater dietary variety and sustainability

Frequently Asked Questions

Conclusion: Strategic Approaches to Beetroot on Keto

Beetroot presents a nuanced challenge for ketogenic dieters. With 6.8-8g net carbs per 100g, it sits firmly in the moderate-to-high carbohydrate category for vegetables, making it unsuitable as a dietary staple on strict keto.

Key conclusions:

• Raw beetroot (6.8g net carbs) offers slightly better macros than cooked (8g net carbs)
• A 100g serving uses 34-40% of a strict 20g daily carb limit
• Small portions (25-50g) may fit with careful planning
• Better suited to liberal low-carb (30-50g daily) or cyclical keto approaches
• Beet greens (0.4g per cup) provide excellent keto-friendly nutrition
• Radishes, turnips, and red cabbage offer lower-carb alternatives
• Athletes may benefit from strategic pre-workout consumption
• Individual tolerance varies - test your personal response