5+ A Day

Beetroot/Tāmore whero



Beetroot is available all year round.  It is most plentiful from November until April.


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



A native of Southern Europe, beetroot has a bright crimson/purple colour. Originally the leaves were eaten more than the roots.  However, in New Zealand it is normally just the roots which are eaten.



  • Several varieties are commonly available with roots varying in shape from round to cylindrical.  Flavour variations are very subtle. The golden is becoming more available in New Zealand
  • Beetroot is a member of the spinach family – their young tops can be eaten too
  • You can use beetroot as a natural food colouring


Growing Facts

  • Beetroot can be planted in early spring through to late autumn, but the hottest part of summer should be avoided
  • Beetroot can grow in pots or be planted outside
  • They grow best in well-drained soil in a sunny spot

Nutrition Information

1 cup = 136 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 179/43 2% 132/31
Protein (g) 1.9 4% 1.4
Fat, total (g) 0.1 0% 0.1
- saturated (g) 0.03 0% 0.03
Available carbohydrate (g) 6.9 2% 5.1
- sugars (g) 6.9 8% 5.1
Dietary Fibre (g) 2.9 0.1 2.1
Sodium (mg) 76 3% 56
Vitamin B6 2.49 156% RDI* 1.83
Folate (µg) 37 19% RDI* 27
Niacin (mg) 1.2 12% RDI* 0.9
Thiamin (mg) 0.12 11% RDI* 0.09
Vitamin C (mg) 4 10% RDI* 3
Potassium (mg) 530   390

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs.

*Recommended Dietary Intake (Average Adult)

Source: FOODfiles 2016