⏱ 106 min total

Beetroot Salad with Pomegranate and Pistacio

Name: Beetroot Salad with Pomegranate and Pistacio
Prep time: 70 min
Cook time: 36 min
Total time: 106 min
Yield: 1 serving
Ingredients: ½ tbsp Honey; ¹⁄₁₆ lemon yields Lemon juice; ⅔ tbsp Olive oil; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper; 2 beet Beets; 1 ¼ cup Arugula; ⅓ wedge (1.33 oz) Feta cheese; ⅔ tbsp Pistachios; ³⁄₁₆ pomegranate Pomegranate

Per 1 serving · 277 g · 10 ingredients

Calories

290

15%
of a 2,000 cal day

Protein
6.9g
9% of calories
Carbs
36g
47% of calories
Fat
15g
44% of calories

Portion

At a glance

One serving of Beetroot Salad with Pomegranate and Pistacio (277 g) has 290 calories, with 6.9 g of protein, 36 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (47% of calories). It is high in dietary fiber (27% DV), Vitamin C (20% DV) and Vitamin K (34% DV).

Per 100 g

105cal

low energy density

Protein per 100 cal

2.4g

Net carbs

29g

carbs minus fiber

Fiber

7.4g

28 g sugar

High in

20%+ of the daily value

Dietary fiber27%
Vitamin C20%
Vitamin K34%
Vitamin B623%
Folate (B9)57%
Iron27%

Good source of

10–19% of the daily value

Vitamin E13%
Thiamine14%
Riboflavin (B2)17%
Pantothenic acid13%
Calcium14%
Potassium17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 70 minCook 36 min

1
To make the dressing, combine the honey, lemon juice, and olive oil in a bowl and whisk together well. Season with salt and pepper to taste and set aside.
2
Preheat oven to 350°F.
3
Cut off the leaves from the beetroot and wash well, keeping the skin on.
4
Wrap each beetroot in foil and place on a baking tray.
5
Roast for 30–35 minutes.
6
Remove from the oven and let rest in the foil for about 1 hour. This will make it easier to peel the skin off.
7
Remove the foil and peel the skin off the beetroot.
8
Cut the beetroot in half, leaving a few whole if they are smaller.
9
Arrange the beetroot and arugula on a serving platter or in a large bowl. Arrange the feta and pistachios on top.
10
Drizzle the dressing over the top and enjoy!

Vitamins & minerals

Amounts for 1 serving (277 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	50 μg	6%
Vitamin C	18 mg	20%
Vitamin D	0.1 μg	0%
Vitamin E	2 mg	13%
Vitamin K	41 μg	34%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.2 mg	17%
Niacin	1 mg	6%
Vitamin B6	0.3 mg	23%
Folate (B9)	229 μg	57%
Vitamin B12	0.2 μg	9%
Pantothenic acid	1 mg	13%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	140 mg	14%
Iron	2 mg	27%
Potassium	806 mg	17%
Magnesium	64 mg	15%
Phosphorus	164 mg	23%
Zinc	1 mg	12%
Copper	0.3 mg	31%
Manganese	1 mg	31%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	402 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	4 g	—
Galactose	0.3 g	—
Glucose	4 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	16 μg	—
Serine	0.3 g	—
Starch	0.1 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 290 calories

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

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Beetroot Salad with Pomegranate and Pistacio?

One serving of Beetroot Salad with Pomegranate and Pistacio (1 serving) has 290 calories, which works out to 105 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Beetroot Salad with Pomegranate and Pistacio high in protein?

Not especially. It has 6.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beetroot Salad with Pomegranate and Pistacio keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beetroot Salad with Pomegranate and Pistacio?

279 mg per serving.

How much sugar is in Beetroot Salad with Pomegranate and Pistacio?

28 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 (277 g)

Calories290

% Daily Value*

Total fat 15g	19%
Saturated fat 3.5g	18%
Trans fat 0g
Cholesterol 11mg	4%
Sodium 279mg	12%
Total carbohydrate 36g	13%
Dietary fiber 7.4g	27%
Total sugars 28g
Protein 6.9g

* 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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