Beetroot and carrot are the two default roasting-tray root vegetables, and close enough nutritionally that the choice usually comes down to flavour.
| Nutrient | Beetroot | Carrot |
|---|---|---|
| Calories | 43 kcal | 41 kcal |
| Protein | 1.61 g ✓ | 0.93 g |
| Total Carbohydrate | 9.56 g | 9.58 g |
| Dietary Fiber | 2.8 g | 2.8 g |
| Total Sugars | 6.76 g | 4.74 g ✓ |
| Total Fat | 0.17 g | 0.24 g |
| Saturated Fat | 0.03 g | 0.03 g |
| Sodium | 78 mg | 69 mg ✓ |
Notable compounds in each
When to choose each
Beetroot and carrot are both earthy, naturally sweet root vegetables with very similar calories and fibre. Beetroot has a modest protein edge and is well known for its dietary nitrates, compounds studied for their role in blood pressure and exercise performance. Carrot runs a little lower in sugar and sodium, and is the standard-bearer for beta-carotene among root vegetables. Both are excellent roasted, grated raw into a salad, or juiced.
Common questions
Why does beetroot turn urine or stool pink or red? A harmless pigment called betalain, found in beetroot, passes through the digestive system undigested in some people — genetics determine who experiences it, and it’s completely benign either way.
Is beetroot really good for exercise performance? There’s a reasonable evidence base for this — beetroot’s dietary nitrate content can be converted into nitric oxide in the body, which has been studied for its role in blood flow and exercise efficiency, though effects vary between individuals.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.