A fairly frequent guest on our dinner tables is beets. In addition to the fact that it is indispensable for preparing many first courses, appetizers and salads, it also has enormous benefits for our body. Due to the presence of fiber, beets help cope with constipation and stomach disorders. Fights atherosclerosis and liver diseases.
Beets are combined with a large number of other vegetables, meat, etc. Salads are especially popular. Today we will share a couple of delicious recipes. Let's tell you what the calorie content of beets with garlic and mayonnaise is. We'll tell you how to reduce calories in this salad and what you can replace mayonnaise with.
Chemical composition of beets with garlic and mayonnaise
The salad contains the following vitamins:
- axerophthol (retinol equivalent);
- alpha tocopherol;
- ascorbic acid;
- beta-carotene;
- a nicotinic acid;
- pantothenic acid;
- pyridoxine;
- retinol;
- riboflavin;
- thiamine;
- phylloquinone;
- folates;
- choline
The salad also contains microelements, macroelements, sterols, fatty acids and carbohydrates:
- iron;
- iodine;
- potassium;
- calcium;
- cobalt;
- starch and dextrins;
- magnesium;
- manganese;
- copper;
- mono- and disaccharides;
- monounsaturated fatty acids;
- saturated fatty acids;
- sodium;
- polyunsaturated fatty acids;
- selenium;
- sitosterol;
- phosphorus;
- chlorine;
- cholesterol;
- zinc.
Boiled beets: composition and nutritional value
What is the chemical composition of boiled root vegetables? Even 1 piece of this product is enriched with a variety of substances:
- iodine;
- ash;
- calcium;
- cellulose;
- vitamin A;
- zinc;
- water;
- folic acid;
- vitamin PP;
- magnesium;
- sodium;
- ascorbic acid;
- choline, etc.
Also found in the root vegetable are vitamins B6 and H, phosphorus, malic, lactic, tartaric and other organic acids, and starch. The composition contains vitamins B5 and B1, which explains the benefits of beets for women, children, men and pregnant women.
Trans fats and cholesterol are completely absent in boiled beets.
A unique feature of boiled vegetables is that beneficial compounds and valuable substances are not destroyed during heat treatment. Therefore, the chemical composition of the cooked root vegetable is in no way inferior in benefits to the raw product.
The benefits and harms of beet salad
Beets, both processed and raw, have been used as food for a long time and are popular in many cuisines around the world. Famous chefs and nutritionists especially emphasize the combination of this root vegetable with garlic in dishes. In addition, these products are rich in beneficial substances, which are mostly preserved after heat treatment.
Beetroot salad with garlic and mayonnaise is healthy due to the following factors:
- beneficial amino acids are absorbed from the root crop;
- mechanical action on garlic leads to the release of the natural antibiotic allicin;
- natural mayonnaise supplies the body with nutritious fats;
- garlic improves immunity;
- healthy cholesterol ensures the functioning of heart valves;
- lemon juice and vinegar in mayonnaise stimulates the synthesis of digestive enzymes.
In some cases, you will have to stop eating beet salad, especially if you use fresh root vegetables.
This is due to a number of reasons:
- presence of pancreatitis;
- diseases of the biliary tract;
- tendency to be allergic to eating red vegetables and fruits;
- raw beets can cause stomach upset;
- tendency to hypertension;
- The root crop is capable of absorbing harmful substances from the soil.
To minimize undesirable effects, the root vegetable is used boiled and baked.
Dietary properties:
How many calories are in boiled beets, what dietary properties they have, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the following article.
There are relatively few calories in boiled beets, so they can be recommended to people watching their figure as a good addition to their diet.
Boiled beets can be considered an excellent immunomodulator. The complex of vitamins and minerals found in boiled root vegetables strengthens the immune system and protects against the harmful effects of viruses and microbes. During a period of high incidence of ARVI and influenza, boiled beet salad will be an excellent preventive measure. If you add garlic and fresh herbs to such a salad, the effectiveness of the salad will be higher due to the phytoncides contained in garlic.
Beetroot juice is an excellent remedy for hardened or dilated veins, and it is good for combating blood clots caused by high blood pressure or some other cardiac dysfunction.
The presence of calcium in boiled beets ensures normal nutrition of the cells of our body, and the chlorine content will help to effectively cleanse the liver, gall bladder and kidneys, causing lymph to circulate more actively in all parts of the body.
Percent Daily Value
The amount of vitamins, micro- and macroelements is indicated in the table:
| Nutrient | Quantity | Daily value for an adult | Part of the daily value in 100 g |
| Vitamins | |||
| axerophthol (retinol equivalent) | 5.3 mcg | 900 mcg | 0,6 % |
| alpha tocopherol | 5.791 mg | 15 mg | 38,6 % |
| ascorbic acid | 7.26 mg | 90 mg | 8,1% |
| a nicotinic acid | 0.6041 mg | 20 mg | 3 % |
| pantothenic | 0.027 mg | 5 mg | 0,5 % |
| pyridoxine | 0.029 mg | 2 mg | 1,5 % |
| provitamin A | 0.008 mg | 5 mg | 0,2 % |
| retinol | 0.004 mg | 0.7-0.9 mg | 0,5 % |
| riboflavin | 0.051 mg | 1.8 mg | 2,8 % |
| thiamine | 0.021 mg | 1.5 mg | 1,4 % |
| phylloquinone | 0.1 mcg | 120 mcg | 0,1 % |
| folates | 0.136 mcg | 400 mcg | 0,034 % |
| choline | 3.78 mg | 500 mg | 0,8 % |
| Macronutrients | |||
| potassium | 280.52 mg | 2500 mg | 11,2 % |
| sodium | 134.78 mg | 1300 mg | 10,4 % |
| phosphorus | 53.8 mg | 800 mg | 6,7 % |
| calcium | 48.83 mg | 1000 mg | 4,9 % |
| magnesium | 23.71 mg | 400 mg | 5,9 % |
| chlorine | 1.36 mg | 2300 mg | 0,1 % |
| Microelements | |||
| copper | 5.88 mcg | 1000 mcg | 0,6 % |
| iron | 1.558 mg | 18 mg | 8,7 % |
| selenium | 0.643 mcg | 55 mcg | 1,2 % |
| iodine | 0.41 mcg | 150 mcg | 0,3 % |
| cobalt | 0.407 mcg | 10 mcg | 4,1 % |
| zinc | 0.0462 mg | 12 mg | 0,4 % |
| manganese | 0.0367 mg | 2 mg | 1,8 % |
| Other elements | |||
| polyunsaturated fatty acids | 7.463 g | from 11.2 to 20.6 g | 66,6 % |
| monounsaturated fatty acids | 3.102 g | minimum 16.8 g | 18,5 % |
| saturated fatty acids | 1.5 g | 15-20 g | 7,5-10 % |
Daily intake of boiled beets
Despite the fact that this food has a lot of useful components in its chemical composition, it should not be included in the menu too often. The fact is that this ingredient for salads and side dishes has a fairly high glycemic index (64 GI).
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The treat can negatively affect the health of people with diabetes or those predisposed to this disease. Also, a high content of oxalic acid in the product can negatively affect the functioning of the gastrointestinal tract and cardiovascular system.
What is the daily consumption rate of this product? For an adult, it should not exceed 250 g per day. For a child, this volume is even less, since it is more difficult for a child’s body to absorb root vegetables. Therefore, the daily norm for a child aged 1 to 7 years is 50 g. From 7 years and older - 100 g per day.
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Energy analysis
The table provides a comparative analysis of the content of components and their portion of the daily requirement for an adult:
| Nutrient | Quantity | Daily norm | Part of the daily value in 100 g |
| Calorie content 100 g with mayonnaise 50% fat | 77 kcal | 1684 kcal | 4,6 % |
| Water | 82.7 g | 2273 g | 3,6 % |
| Squirrels | 1.8 g | 76 g | 2,4 % |
| Fats | 3.8 g | 56 g | 6,8% |
| Carbohydrates | 8 g | 219 g | 3,7% |
| Alimentary fiber | 1.9 g | 20 g | 9,5% |
Calorie content of boiled beets
What is the calorie content of ordinary beets boiled in water? There are 40 kcal per 100 grams of food. The ratio of BZHU in the same quantity is represented by the following indicators:
- proteins - 2 g;
- fats - 0 g;
- carbohydrates - 10 g.
Boiled root vegetables without salt have virtually no fat. Therefore, the energy value of boiled vegetables fits into the dietary framework. Due to its low calorie content, recipes using this product are suitable for weight loss.
What determines the calorie content of beets with garlic and mayonnaise?
Beets with garlic and mayonnaise, the calorie content of which depends on the salad ingredients, can be prepared using various sauces and dressings. Fatty store-bought mayonnaise for such dishes can be replaced with a lean product with a low fat content, and even better if homemade vegetarian mayonnaise is used.
Low-fat salad dressings used for weight loss can be prepared using water, vegetable oil (preferably olive oil) and liquid from canned peas or beans. At the same time, to give sauces a special taste, they may include components such as apples, avocados, nuts, chickpeas, peas, beans, and sweet mustard.
This sauce reduces the calorie content of the salad by about 6 times.
Beetroot salad with nuts
We continue to look for alternatives. Eating a salad consisting of boiled beets, walnuts and prunes will greatly benefit your figure and health. The proportions of ingredients may vary. Instead of mayonnaise, it is also acceptable to use oil (unrefined or olive). Or you don’t have to dress this salad at all.
The calorie content of the dish will average about 152 kilocalories per hundred grams. If you add a little less nuts and a little more prunes, the calorie content will decrease.
Energy value per 100 g
The calorie content of beets and beet salad depends on the method of preparing the root vegetable, as well as the fat content of the mayonnaise.
Comparative data is presented in the table:
| Product | Kcal content | Volume kJ |
| raw beets | 40 | 167,5 |
| boiled beets | 49 | 205,15 |
| stewed beets | 106,3 | 445 |
| baked beets | 41 | 171,7 |
| beets with mayonnaise 20-30% fat | 205-295 kcal | 858-1 235 |
| beets with mayonnaise 40-55% fat | 425-569 kcal | 1 780-2 382 |
| beets with mayonnaise 65% fat | 499-850 kcal | 2 089-3 558 |
| beets with soy mayonnaise | 400 kcal | 1 675 |
| beets with olive mayonnaise | 675 kcal | 2 826 |
| beets with Provencal mayonnaise 67% fat | 730-800 kcal | 3 056-3 350 |
| beets with homemade mayonnaise | 680 kcal | 2 847 |
Features of the dish, calorie content
The main feature of this dish is its ease of preparation. The housewife does not need to suffer for long to prepare such a simple salad. But how good is it for your figure? Let's try to figure out how many calories are contained in a regular serving of this salad.
Let's assume that the salad consists of 125 grams of boiled beets, one clove of garlic and 15 grams of mayonnaise. Then the calorie table looks like this.
| Product | Measure | Weight, g | Proteins, g | Fats, gr | Carbohydrates, g | Cal, kcal |
| Boiled beets | 125 gr | 125 | 2,25 | 0 | 13,5 | 61,25 |
| Garlic | 1 clove | 4 | 0,26 | 0,02 | 1,2 | 5,7 |
| Table mayonnaise | 15 g | 15 | 0,36 | 10,05 | 0,59 | 94,05 |
| Total | 144 | 2,87 | 10,07 | 15,29 | 161 |
What are the benefits of boiled beets for weight loss?
And more on this topic:
It helps to get rid of excess weight. Firstly, due to its high laxative properties. Secondly, betaine, which is part of beets, regulates fat metabolism and speeds up metabolism.
There are several options for losing weight with beets. Firstly, you can arrange a short mono-diet for yourself, just for a couple of days. During this period, only sela baked or boiled in a slow cooker is allowed, and no more than two kilograms per day (this dose should be divided into six to seven doses). You cannot salt the beets, you just need to grate them or cut them into small cubes and season with sunflower oil (optional). You should also drink a lot of liquids, such as still mineral water, green tea, fresh vegetable juices - a total of about one and a half to two liters. Thus, at least two kilograms of weight will be lost in two days.
Considering the low calorie content of boiled beets, you can also prepare a salad of boiled carrots and beets, which also cannot be salted. In addition to this dish, you should drink carrot juice (about 300 milliliters per day) for two days, eat raw carrots, supplementing it with low-fat sour cream. You can also drink beet juice, but only a little at a time, otherwise it may cause intestinal upset (in general, it is better to dilute it with other vegetable juices). On such a diet, you can lose about 3–4 kilograms in 10 days and even get rid of hemorrhoids.
