Is carrot and beetroot good for weight loss?

Losing weight can be a challenging journey. Many people look for natural foods that can aid weight loss efforts. Carrots and beets are two vegetable options that show promise for supporting weight loss goals. This article will explore the nutrition profile and weight loss benefits of carrots and beets to help you determine if incorporating more of these veggies into your diet may be advantageous.


Both carrots and beets are nutritious root vegetables that provide important vitamins, minerals and antioxidants. Carrots are well known for being rich in beta carotene, a precursor to vitamin A. Beets get their distinctive red-purple color from betalain pigments, which act as antioxidants in the body. Some research has suggested that the nutrients in these two low-calorie veggies may help promote weight loss in different ways.

Nutrition Profile of Carrots and Beets

First, let’s examine the nutrition profiles of carrots and beets more closely.


One cup of chopped raw carrots (about 128g) contains:

  • Calories: 52
  • Protein: 1.2g
  • Carbs: 12g
  • Sugar: 5g
  • Fiber: 3g
  • Fat: 0.2g
  • Vitamin A: 432% DV
  • Vitamin C: 10% DV
  • Vitamin K: 20% DV
  • Potassium: 10% DV


One cup of raw beets (about 136g) contains:

  • Calories: 58
  • Protein: 2g
  • Carbs: 13g
  • Sugar: 9g
  • Fiber: 4g
  • Fat: 0.2g
  • Folate: 37% DV
  • Manganese: 42% DV
  • Potassium: 16% DV

As you can see, both vegetables are low in calories and fat. They provide fiber, vitamins, minerals and antioxidants.

Weight Loss Benefits

Now let’s discuss some of the specific ways that carrots and beets may promote weight loss.

Low Calorie Density

Carrots and beets are low energy dense foods, meaning they provide very few calories relative to their volume. Foods with low calorie density, such as non-starchy vegetables, can help support weight loss because you can eat larger portions to feel satisfied without consuming too many calories.

High Fiber Content

Getting enough fiber is also key for weight management. Carrots and beets both provide a good amount of fiber, with 3g and 4g per cup respectively. Fiber promotes feelings of fullness and satisfied hunger. It also slows digestion, which stabilizes blood sugar levels. Steady blood sugar helps minimize cravings and overeating.

Support Satiety

On a related note, some research indicates that higher intakes of carotenoids like beta-carotene from carrots and betalains from beets support satiety. These compounds may regulate appetite-related hormones like ghrelin.

Improve Gut Health

The fiber, antioxidants and phytochemicals in carrots and beets may also benefit gut health by feeding beneficial gut bacteria. A healthy gut microbiome is linked to appropriate weight and metabolic function.

Impact Metabolic Function

Some animal studies reveal that certain antioxidants in carrots and beets, like beta-carotene and betanin, can improve measures of metabolic function like insulin sensitivity and reduce fat accumulation. However, more research is needed to confirm this effect in humans.

Tips for Incorporating Carrots and Beets Into a Weight Loss Diet

Here are some simple tips for getting more carrots and beets in your diet to potentially benefit weight loss:

  • Add shredded carrots or beets to salads
  • Roast carrot and beet wedges as a side dish
  • Blend carrots or beets into smoothies
  • Make fresh beet or carrot juice
  • Use carrot sticks or sliced beets for dipping
  • Add grated carrots to turkey burgers or meatloaf
  • Make a carrot ginger soup
  • Try zoodles with ribbons of carrots and beets

Are There Any Downsides?

Carrots and beets are highly nutritious and generally considered very healthy. However there are a couple things to keep in mind:

  • Beeturia – Eating beets may cause reddish or pink urine in some people. This is harmless but good to be aware of.
  • Oxalates – Carrots and beets contain oxalate compounds that could contribute to kidney stone development in those prone to them.
  • Sugar content – Although carrots and beets have naturally occurring sugars, limit juicing to 4-6 ounces max per day to keep sugar in check.

The Bottom Line

Incorporating more carrots and beets into a healthy diet can provide nutrients that may help promote weight loss. Key factors include:

  • Low calorie density helps fill you up on fewer calories
  • Fiber improves satiety and supports healthy digestion
  • Antioxidants may aid metabolic function and appetite regulation

Enjoy carrots and beets as part of a balanced weight loss plan with plenty of veggies, fiber-rich whole foods, lean protein and healthy fats. Focus on moderation and variety. Both cooked and raw preparations can help boost nutrient intake and satisfaction from the foods you eat.


Here are the references used in this article:

  1. United States Department of Agriculture FoodData Central. Accessed August 27, 2023.
  2. Rolls BJ. Carbohydrates, fats, and satiety. The American journal of clinical nutrition. 1995 Jun 1;61(4):960S-7S.
  3. Poudyal H, Panchal S, Brown L. Comparison of purple carrot juice and β-carotene in a high-carbohydrate, high-fat diet-fed rat model of the metabolic syndrome. British Journal of Nutrition. 2010 Nov;104(9):1322-32.
  4. Vulić JJ, Ćebović TN, Čanadanović-Brunet JM, Ćetković GS, Čanadanović VM, Djilas SM, Tumbas Šaponjac VT. In vivo and in vitro antioxidant effects of beetroot pomace extracts. Journal of functional foods. 2014 Jan 1;6:168-75.
  5. Wootton-Beard PC, Brandt K, Fell D, Warner S, Ryan L. Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers. Journal of Nutritional Science. 2014 Dec;3.
Food Serving Size Calories Carbs Fiber
Carrots 1 cup chopped 52 12g 3g
Beets 1 cup chopped 58 13g 4g

This table provides a quick overview of the calorie, carb and fiber content in 1 cup servings of carrots and beets.

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