⏱ 60 min total

Sri Lankan Beetroot Curry

Name: Sri Lankan Beetroot Curry
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 2 beet Beets; ¼ large Onion; 1 clove Garlic; ¼ tbsp Coconut oil; ½ tsp Mustard seed; ¼ tsp Coriander seed; 5 leaf, whole Basil; ½ pepper Green chili pepper; ¼ stick Cinnamon sticks; ¼ tsp Salt; ½ cup Coconut milk; ¼ fruit Lime; ¼ cup Cilantro; ¼ cup Brown rice

Per 1 serving · 416 g · 14 ingredients

Calories

535

27%
of a 2,000 cal day

Protein
10g
7% of calories
Carbs
64g
45% of calories
Fat
30g
47% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Sri Lankan Beetroot Curry (416 g) has 535 calories, with 10 g of protein, 64 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (20% DV), dietary fiber (30% DV) and Vitamin C (82% DV). Keep an eye on sodium and saturated fat, which provide 32% and 123% of the daily value.

Per 100 g

129cal

low energy density

Protein per 100 cal

1.9g

Net carbs

56g

carbs minus fiber

Fiber

8.3g

15 g sugar

High in

20%+ of the daily value

Protein20%
Dietary fiber30%
Vitamin C82%
Vitamin K23%
Thiamine21%
Niacin25%

Good source of

10–19% of the daily value

Riboflavin (B2)10%
Calcium10%

Watch

20%+ of the daily value

Sodium32%
Saturated fat123%

Ingredients

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

Directions

Prep 15 minCook 45 min

1
If available, use curry leaves instead of basil leaves for a more authentic dish.
2
Cook the rice according to package instructions. While the rice is cooking, prepare the curry by peeling and cutting the beets into matchsticks, chopping the onions, and slicing the garlic.
3
In a large pot over medium-high heat, melt the coconut oil. Add the mustard seeds and cook until they begin to pop, about 2 minutes. Stir in the coriander, basil or curry leaves, chilies, and cinnamon, and cook for 1 minute until fragrant.
4
Add the onion and salt, stirring to coat, and cook until the onions are translucent, about 5-7 minutes. Add the garlic and cook for 1 more minute.
5
Add the beets and coconut milk, bring to a simmer, reduce the heat, and cover. Ensure the liquid is simmering lightly, not boiling, to prevent the coconut milk from splitting. Cook until the beets are tender, about 15-20 minutes.
6
While the curry is cooking, wash and roughly chop the cilantro. To finish the curry, squeeze in the lime juice, stir, and adjust the salt to taste. Add the cilantro and serve immediately over rice with extra lime wedges.

Vitamins & minerals

Amounts for 1 serving (416 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	37 μg	4%
Vitamin C	74 mg	82%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	28 μg	23%
Thiamine	0.2 mg	21%
Riboflavin (B2)	0.1 mg	10%
Niacin	4 mg	25%
Vitamin B6	1 mg	45%
Folate (B9)	223 μg	56%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	25%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	97 mg	10%
Iron	7 mg	82%
Potassium	1,089 mg	23%
Magnesium	175 mg	42%
Phosphorus	370 mg	53%
Zinc	2 mg	22%
Copper	1 mg	60%
Manganese	3 mg	147%
Selenium	15 μg	27%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	425 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	0 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	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 535 calories

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

102min
Walking (3.5 mph)
64min
Cycling (moderate)
45min
Running (6 mph)
75min
Swimming laps

Common questions

How many calories are in Sri Lankan Beetroot Curry?

One serving of Sri Lankan Beetroot Curry (1 serving) has 535 calories, which works out to 129 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Sri Lankan Beetroot Curry high in protein?

It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 7% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sri Lankan Beetroot Curry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sri Lankan Beetroot Curry?

733 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sri Lankan Beetroot Curry?

15 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 (416 g)

Calories535

% Daily Value*

Total fat 30g	38%
Saturated fat 25g	123%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 733mg	32%
Total carbohydrate 64g	23%
Dietary fiber 8.3g	30%
Total sugars 15g
Protein 10g

* 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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