Beetroot
Higher GI than most vegetables but low in total carbs, so the real-world glycemic load stays small.
FatTonic Facts
Beetroot · per serving 1 cup cooked (170g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 14 | −11.2 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | no published test found | |
| Carbs (g) | 17 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169146 (Beets, cooked, boiled, drained), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 26 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 holds no test of beetroot. The score still uses 64, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 170 g): carbs 10, sugar 8, fiber 2, protein 1.7, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 169146.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Beetroot scores 79, rated Good. It scores higher than 55% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does beetroot spike insulin?
Glycemic load 8 for 1 cup cooked (170g); FatTonic Score 79/100 — it supports fat-burning.
Is beetroot good for fat loss?
Good (79/100): beetroot supports fat-burning.