Beetroot glycemic index
Beetroot has a glycemic index of 64, which is medium. A 80 g serving (1 side portion) has a glycemic load of 4 (low).
Also known as: beets, beet
- Serving80 g
- Available carbs6.4 g
- Fiber1.6 g
- Sugars6.4 g
- Protein1.3 g
- Calories35 kcal
Serving: 1 side portion.
What to know
Beetroot has a medium GI but is low in carbohydrate, so a side portion has a low glycemic load. Pickled beets are often sweetened, so check the label.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 4 g | 3 | Low |
| 100 g | 8 g | 5 | Low |
| 80 g · 1 side portion | 6.4 g | 4 | Low |
| 160 g · double serving | 13 g | 8 | Low |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Beetroot compared with other vegetables & tubers
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Frequently asked questions
Is beetroot low glycemic?
No. With a GI of 64, beetroot is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of beetroot?
A 80 g serving (1 side portion) has a glycemic load of 4, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat beetroot?
With a GI of 64 and a low glycemic load per serving, beetroot usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in beetroot?
A 80 g serving has about 8 g of total carbohydrate, including 1.6 g of fiber, leaving 6.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 10 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (80 g) | |
|---|---|---|
| Calories | 44 kcal | 35 kcal |
| Carbohydrates | 10 g | 8 g |
| Available carbs | 8 g | 6.4 g |
| Fiber | 2 g | 1.6 g |
| Sugars | 8 g | 6.4 g |
| Protein | 1.7 g | 1.3 g |
| Fat | 0.2 g | 0.1 g |
Source: USDA FoodData Central, Beets, cooked, boiled, drained (SR Legacy, FDC 169146). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.