⏱ 50 min total

Beet and Carrot Salad with Coriander and Sesame Salt

Name: Beet and Carrot Salad with Coriander and Sesame Salt
Prep time: 45 min
Cook time: 5 min
Total time: 50 min
Yield: 1 serving
Ingredients: ⁷⁄₁₆ tbsp Apple cider vinegar; ¹⁄₁₆ cup Olive oil; ⅛ tbsp Miso; ³⁄₁₆ tsp Coriander seed; ½ cup grated Carrots; ½ beet Beets; ¼ tbsp Orange juice; ⅛ tsp Ginger root; ⅛ tsp Salt; ⁷⁄₁₆ tbsp chopped Shallots; ¹⁄₁₆ tsp Orange zest; ¼ tbsp Sesame seeds

Per 1 serving · 125 g · 12 ingredients

Calories

145

7%
of a 2,000 cal day

Protein
2g
5% of calories
Carbs
12g
32% of calories
Fat
11g
63% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Beet and Carrot Salad with Coriander and Sesame Salt (125 g) has 145 calories, with 2 g of protein, 12 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (63% of calories). It is high in Vitamin A (51% DV).

Per 100 g

116cal

low energy density

Protein per 100 cal

1.4g

Net carbs

carbs minus fiber

Fiber

3.4g

6.2 g sugar

High in

20%+ of the daily value

Vitamin A51%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin E11%
Vitamin K11%
Vitamin B610%
Folate (B9)15%
Iron13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 45 minCook 5 min

1
Whisk together shallot, vinegar, orange juice, miso, ginger, and orange zest in a medium bowl. Let stand for 10 minutes to blend flavors, then gradually whisk in the oil.
2
Toast coriander seeds in a small skillet over medium heat until fragrant and beginning to brown, about 2 minutes. Cool and grind coarsely in a spice mill.
3
In the same skillet, toast sesame seeds over medium heat until golden brown, about 3 minutes. Add 3/4 teaspoon salt, stir for 30 seconds, then transfer to a small bowl to cool.
4
Using a food processor or box grater, coarsely grate the beets and carrots. Transfer to a large bowl.
5
Add enough dressing to coat the vegetables lightly. Add the ground coriander and 1 tablespoon of sesame salt, then toss to coat. Let marinate at room temperature for 30 minutes. Season with salt and pepper to taste.
6
Toss the salad again, adding additional dressing if desired. Sprinkle with remaining sesame salt and serve.

Vitamins & minerals

Amounts for 1 serving (125 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	461 μg	51%
Vitamin C	7 mg	8%
Vitamin D	0 μg	0%
Vitamin E	2 mg	11%
Vitamin K	13 μg	11%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	4%
Niacin	1 mg	5%
Vitamin B6	0.1 mg	10%
Folate (B9)	60 μg	15%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	5%
Choline	10 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	53 mg	5%
Iron	1 mg	13%
Potassium	356 mg	8%
Magnesium	28 mg	7%
Phosphorus	58 mg	8%
Zinc	1 mg	5%
Copper	0.2 mg	17%
Manganese	0.3 mg	14%
Selenium	1 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,913 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	4,567 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	1 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 145 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

27min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Beet and Carrot Salad with Coriander and Sesame Salt?

One serving of Beet and Carrot Salad with Coriander and Sesame Salt (1 serving) has 145 calories, which works out to 116 calories per 100 g. That is about 7.2% of a 2,000-calorie day.

Is Beet and Carrot Salad with Coriander and Sesame Salt high in protein?

Not especially. It has 2 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beet and Carrot Salad with Coriander and Sesame Salt keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beet and Carrot Salad with Coriander and Sesame Salt?

370 mg per serving.

How much sugar is in Beet and Carrot Salad with Coriander and Sesame Salt?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (125 g)

Calories145

% Daily Value*

Total fat 11g	13%
Saturated fat 1.5g	7%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 370mg	16%
Total carbohydrate 12g	4%
Dietary fiber 3.4g	12%
Total sugars 6.2g
Protein 2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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