⏱ 75 min total

Roasted Beet, Pistachio, and Feta Salad

Name: Roasted Beet, Pistachio, and Feta Salad
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 1 serving
Ingredients: 1 ½ beet Beets; ¼ tbsp chopped Shallots; ⅛ cup Pistachios; ⅛ cup, crumbled Feta cheese; ½ tbsp Olive oil; 1 tsp Red wine vinegar; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 172 g · 8 ingredients

Calories

251

13%
of a 2,000 cal day

Protein
7.8g
12% of calories
Carbs
17g
26% of calories
Fat
18g
62% of calories

Portion

At a glance

One serving of Roasted Beet, Pistachio, and Feta Salad (172 g) has 251 calories, with 7.8 g of protein, 17 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin B6 (34% DV), folate (b9) (37% DV) and iron (22% DV). Keep an eye on saturated fat, which provides 23% of the daily value.

Per 100 g

147cal

low energy density

Protein per 100 cal

3.1g

Net carbs

12g

carbs minus fiber

Fiber

5.1g

11 g sugar

High in

20%+ of the daily value

Vitamin B634%
Folate (B9)37%
Iron22%
Phosphorus27%
Copper32%
Manganese26%

Good source of

10–19% of the daily value

Dietary fiber18%
Thiamine17%
Riboflavin (B2)17%
Vitamin B1213%
Calcium13%
Potassium12%

Watch

20%+ of the daily value

Saturated fat23%

Ingredients

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

Directions

Prep 15 minCook 60 min

1
Preheat oven to 400 degrees F.
2
Wash the beets to clean off the dirt and remove the beet greens if they are still attached. Wrap the beets loosely in aluminum foil, then seal tightly to lock in the steam. Place on a baking sheet and roast for 1 hour. For small beets you may reduce the roasting time slightly, and for larger ones you may need to increase it. The beets should be tender, easily pierced with the tip of a knife. Remove from the foil and set aside to cool slightly.
3
When cool enough to handle, peel the beets by rubbing off the skins with your fingers. They should remove easily, but use a paring knife if you have any trouble. Cut off the rough end where the greens were attached. Cut the beets into bite-size pieces.
4
In a large mixing bowl, combine the beets, shallot, pistachios, feta, olive oil, and vinegar. Season with salt and pepper and toss to combine.

Vitamins & minerals

Amounts for 1 serving (172 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	29 μg	3%
Vitamin C	7 mg	8%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	9%
Vitamin K	5 μg	4%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.2 mg	17%
Niacin	1 mg	5%
Vitamin B6	0.4 mg	34%
Folate (B9)	149 μg	37%
Vitamin B12	0.3 μg	13%
Pantothenic acid	0.5 mg	9%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	130 mg	13%
Iron	2 mg	22%
Potassium	580 mg	12%
Magnesium	51 mg	12%
Phosphorus	190 mg	27%
Zinc	1 mg	12%
Copper	0.3 mg	32%
Manganese	1 mg	26%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	64 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	0 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	3 g	—
Proline	0.4 g	—
Retinol	23 μg	—
Serine	0.5 g	—
Starch	0.3 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 251 calories

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

48min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Roasted Beet, Pistachio, and Feta Salad?

One serving of Roasted Beet, Pistachio, and Feta Salad (1 serving) has 251 calories, which works out to 147 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Roasted Beet, Pistachio, and Feta Salad high in protein?

Not especially. It has 7.8 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Beet, Pistachio, and Feta Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Beet, Pistachio, and Feta Salad?

308 mg per serving.

How much sugar is in Roasted Beet, Pistachio, and Feta Salad?

11 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 (172 g)

Calories251

% Daily Value*

Total fat 18g	23%
Saturated fat 4.6g	23%
Trans fat 0g
Cholesterol 17mg	6%
Sodium 308mg	13%
Total carbohydrate 17g	6%
Dietary fiber 5.1g	18%
Total sugars 11g
Protein 7.8g

* 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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