Beetroots

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Beetroot, boiled and peeled

Spinach beet leaves are eaten as a pot herb. Young leaves of the garden beet are sometimes used similarly. The midribs of Swiss chard are eaten boiled while the whole leaf blades are eaten as spinach beet.

The leaves and stems of young plants are steamed briefly and eaten as a vegetable; older leaves and stems are stir fried and have a flavour resembling taro leaves.

The usually deep-red roots of garden beet are eaten boiled either as a cooked vegetable, or cold as a salad after cooking and adding oil and vinegar. A large proportion of the commercial production is processed into boiled and sterilised beets or into pickles. In Eastern Europe beet soup, such as cold borscht, is a popular dish. Yellow coloured garden beets are grown on a very small scale for home consumption.

Beetroot can be peeled, steamed, and then eaten warm with butter as a delicacy; cooked, pickled, and then eaten cold as a condiment; or peeled, shredded raw, and then eaten as a salad. It is also common in Australia and New Zealand for pickled beetroot to be consumed on a burger.

One increasingly popular preparation involves tossing peeled and diced beets with a small amount of oil and seasoning, then roasting in the oven until tender.

Garden beet juice is a popular health food. Betanins, obtained from the roots, are used industrially as red food colourants, e.g. to improve the colour of tomato paste, sauces, desserts, jams and jellies, ice cream, sweets and breakfast cereals.

How much does one cup of beetroot weigh?

Estimated US cup to weight equivalents:

Ingredient US Cups Grams Ounces
Beetroot raw - sliced/diced/grated
1
150 grams > 5 ounces
Beetroot cooked - sliced/diced
1
200 grams 7 ounces

Conversion notes:
Every ingredient has a cups to ounces or grams conversion table. Search for the ingredient, cup to weight conversions are at the end of each ingredient page.

We also have a generic conversion table and a portions per person lookup.

Seasonal Information: Beetroots

This information is specifically for countries in the northern temperate zone of the Northern Hemisphere; particularly the United Kingdom, however it should be applicable for northern USA, northern Europe, Canada, Russia, etc.

Beetroots are at their best and in season during the following months: July, August, September, October, November, December & January.

See also

5 a day; fruit and vegetable portion sizes

We have recently started to take delivery of a weekly organic fruit and vegetable box which has of course heightened our interest in the 5 a day fruit and vegetable regime. This simple app will show you what makes up one of your 5 a day portions of vegetables. You'll be surprised how small the quantities are in some instances. You'll be able to eat healthier and feel all the better for it.

Select a fruit or vegetable from the picker below to see what its daily portion consists of

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3 heaped tablespoons of tinned Ackee
2 Globe Artichoke hearts
7 spears of tinned asparagus
5 spears of fresh asparagus
One third of an Aubergine/Eggplant
3 heaped tablespoons of barlotti beans
3 heaped tablespoons of black-eyed beans
3 heaped tablespoons of broad beans
3 heaped tablespoons of butter beans
3 heaped tablespoons of cannellini beans
4 heaped tablespoons of French beans
3 heaped tablespoons of kidney beans
3 heaped tablespoons of pinto beans
4 heaped tablespoons of runner beans
3 heaped tablespoons of soya beans
2 handfuls of fresh bean sprouts
3 whole bottled beetroot
3 whole fresh baby beetroot
2 spears of broccoli
8 Brussels sprouts
3 heaped tablespoons of butternut squash
2 handfuls of sliced cabbage
3 heaped tablespoons of shredded cabbage
3 heaped tablespoons of tinned carrots
3 heaped tablespoons of fresh carrot slices
8 florets of cauliflower
3 sticks of celery
3 heaped tablespoons of chickpeas
One fifth of a head of Chinese leaves
Half a large courgette
5 cm (2 inch) piece of cucumber
4 heaped tablespoons of curly kale
Half a karela (bitter melon)
1 leek (white portion only)
3 tablespoons of lentils
1 cereal bowl of lettuce (mixed leaves)
1 handful of mange-tout
3 heaped tablespoons of marrow
3 tablespoons of frozen mixed vegetables
14 mushrooms
2 tablespoons of dried mushrooms
16 medium Okra
1 medium Onion
3 heaped tablespoons of pak choi (Chinese cabbage)
1 large Parsnip
3 heaped tablespoons of tinned peas
3 heaped tablespoons of fresh peas
3 heaped tablespoons of frozen peas
Half a tinned sweet pepper
Half a bottled sweet pepper
Half a fresh sweet pepper
3 heaped tablespoons of tinned pigeon peas
3 heaped tablespoons of pumpkin
10 Radishes
2 heaped tablespoons of cooked spinach
1 cereal bowl of fresh spinach leaves
4 heaped tablespoons of cooked spring greens
8 spring onions
1 handful of sugar snap peas
3 heaped tablespoons of swede
1 large sweet potato
6 baby sweetcorn
3 heaped tablespoons of tinned sweetcorn
1 whole sweetcorn cob
1 heaped tablespoon of tomato puree
2 whole tinned plum tomatoes
1 whole fresh tomato
7 fresh cherry tomatoes
3 heaped tablespoons of turnip
150ml glass of unsweetened vegetable juice
150ml glass of vegetable smoothie
1 cereal bowl of fresh watercress
1 fresh apple
2 heaped tablespoons of apple puree
6 halves of unsweetened tinned apricots
3 whole fresh apricots
Half an avocado
1 banana
10 blackberries
4 heaped tablespoons of blackcurrants
4 heaped tablespoons of blueberries
11 tinned cherries
14 fresh cherries
2 clementines
6 damsons
3 fresh dates
2 fresh figs
150ml glass of unsweetened fruit juice
3 heaped tablespoons of tinned fruit salad
3 heaped tablespoons of fresh fruit salad
150ml glass of fruit smoothie
1 handful of gooseberries
8 segments of tinned grapefruit
half a fresh grapefruit
1 handful of grapes
2 kiwi fruit
8 Kumquats
6 tinned lychees
6 fresh lychees
3 heaped tablespoons of tinned mandarin oranges
1 fresh mandarin orange
2 slices of fresh mango (5cm or 2 inch)
1 slice of melon (5cm or 2 inch)
1 nectarine
1 orange
6 passion fruits
1 slice of pawpaw (papaya)
2 halves of tinned peaches
1 fresh peach
2 halves of tinned pears
1 fresh pear
2 rings of tinned pineapple
3 tablespoons of crushed pineapple
1 large slice of fresh pineapple
2 plums
6 tinned prunes
3 prunes
20 tinned raspberries
2 handfuls of fresh raspberries
5 chunks of tinned rhubarb
2 heaped tablespoons of cooked rhubarb
2 satsumas
1 sharon fruit
9 tinned strawberries
7 fresh strawberries
1 heaped tablespoon of sultanas
2 tangerines
1 heaped tablespoon of tomato puree
2 tinned whole tinned plum tomatoes
1 large fresh tomato
7 fresh cherry tomatoes
4 dried apple rings
3 whole dried apricots
1 handful of dried banana chips
1 heaped tablespoon of dried cherries
1 heaped tablespoon of dried cranberries
1 heaped tablespoon of dried currants
2 dried figs
1 heaped tablespoon of dried mangoes
1 heaped tablespoon of dried mixed fruit
2 halves of dried peaches
2 halves of dried pear
1 heaped tablespoon of dried pineapple
3 dried prunes
1 tablespoon of raisins
4 sundried tomatoes