Cooked beets
Medium GI
GL 10.9 per cup (170 g) · GL 6.4 per 100 g
- Low glycemic load
- Moderate glycemic index
Cooked beets has a glycemic index of 64, higher than plain Beetroot (61). One cup (170 g) adds a glycemic load of 10.9.
Updated Jul 4, 2026 · Sources: USDA FoodData Central #169146 , Logi Nutrition Team · Not medical advice · Report an error
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Forms of Beetroot
- GI 61 · GL 5 per 100 g
Beetroot - GI 64 · GL 6 per 100 g baby
Baby beets - GI 64 · GL 6.1 per 100 g strips
Beetroot Strips - GI 64 · GL 6.4 per 100 g baked
Baked beets - Cooked beetrootGI 64 · GL 6.4 per 100 g cooked
- Steamed beetrootGI 64 · GL 6.4 per 100 g steamed
- GI 64 · GL 7 per 100 g canned
Canned beetroot - +2 more
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Cooked beets is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, slices | 170 g | 10.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 44 kcal |
| Carbohydrates | 10 g |
| Sugars (Total) | 7 g |
| Natural | 7 g |
| Added | 0 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 1.6 g |
| Fat | 0.2 g |
| Saturated | 0.03 g |
| Unsaturated | 0.17 g |
| Sodium | 78 mg |
Processing Level
Why this score?
- Low glycemic load
- Rich in micronutrients and nitrates
- Moderate glycemic index
- Rapidly absorbable carbohydrates
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cooked beets?
Cooked beets has a glycemic index of 64 (Moderate). One cup (170 g) has a glycemic load of 10.9; per 100 g the glycemic load is 6.4.
Is Cooked beets good for people with insulin resistance?
Cooked beets has a medium glycemic index (64). It fits in moderation, ideally with protein or fat; a lower-load alternative is Steamed broccoli.
Which form of Beetroot has the lowest glycemic load?
Among the forms of Beetroot in this database, Beetroot has the lowest glycemic load (5 per 100 g).
Check Cooked beets in the Logi app, with your portion.
