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Beetroot vs Courgette: Calories Compared
Courgette is lower in calories (17 vs 43 per 100g). Beetroot has 1.6g protein per 100g versus 1.2g in Courgette.
Per typical serving, Beetroot provides 58 kcal (based on a 136g portion) versus Courgette at 33 kcal (196g). The average adult needs around 2,000 calories per day, so beetroot contributes 2.9% and courgette contributes 1.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Beetroot | Courgette |
|---|---|---|
| Calories | 43 kcal | 17 kcal |
| Protein | 1.6g | 1.2g |
| Carbohydrates | 9.6g | 3.1g |
| of which Sugars | 6.8g | 2.5g |
| Fat | 0.2g | 0.3g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.8g | 1g |
| Sodium | 78mg | 8mg |
| Potassium | 325mg | 261mg |
| Calcium | 16mg | 16mg |
| Iron | 0.8mg | 0.4mg |
| Vitamin C | 4.9mg | 17.9mg |
| Vitamin A | 2µg | 10µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Beetroot has more (43kcal vs 17kcal per 100g) — a difference of 26kcal. Courgette is the lower-calories option if that is your priority.
- Protein: Beetroot has more (1.6g vs 1.2g per 100g) — a difference of 0.4g. Beetroot is the stronger source of protein here.
- Carbohydrates: Beetroot has more (9.6g vs 3.1g per 100g) — a difference of 6.5g.
- Sugars: Beetroot has more (6.8g vs 2.5g per 100g) — a difference of 4.3g. Courgette is the lower-sugars option if that is your priority.
- Fat: Courgette has more (0.3g vs 0.2g per 100g) — a difference of 0.1g. Beetroot is the lower-fat option if that is your priority.
- Saturated fat: Courgette has more (0.1g vs 0g per 100g) — a difference of 0.1g. Beetroot is the lower-saturated fat option if that is your priority.
- Fibre: Beetroot has more (2.8g vs 1g per 100g) — a difference of 1.8g. Beetroot is the stronger source of fibre here.
- Sodium: Beetroot has more (78mg vs 8mg per 100g) — a difference of 70mg. Courgette is the lower-sodium option if that is your priority.
- Potassium: Beetroot has more (325mg vs 261mg per 100g) — a difference of 64mg. Beetroot is the stronger source of potassium here.
- Calcium: both foods contain the same amount (16mg per 100g).
- Iron: Beetroot has more (1mg vs 0mg per 100g) — a difference of 0mg. Beetroot is the stronger source of iron here.
- Vitamin c: Courgette has more (18mg vs 5mg per 100g) — a difference of 13mg. Courgette is the stronger source of vitamin C here.
- Vitamin a: Courgette has more (10µg vs 2µg per 100g) — a difference of 8µg. Courgette is the stronger source of vitamin A here.
- Selenium: Beetroot has more (1µg vs 0µg per 100g) — a difference of 1µg. Beetroot is the stronger source of selenium here.
- Riboflavin (b2): Courgette has more (0mg vs 0mg per 100g) — a difference of 0mg. Courgette is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Beetroot | % DV | Courgette | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Courgette is the lower-calorie option at 17 kcal per 100g. If you need more protein, Beetroot provides more at 1.6g per 100g. For lower carbohydrates, Courgette has fewer carbs at 3.1g per 100g.
Both beetroot and courgette can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Beetroot or Courgette?
Beetroot has 43 calories per 100g while Courgette has 17 calories per 100g. Beetroot is higher in calories by 26 kcal per 100g.
Which has more protein, Beetroot or Courgette?
Beetroot contains 1.6g of protein per 100g. Courgette contains 1.2g of protein per 100g. Beetroot has more protein.
Is Beetroot healthier than Courgette?
Beetroot has 43 kcal, 1.6g protein, 9.6g carbs and 0.2g fat per 100g. Courgette has 17 kcal, 1.2g protein, 3.1g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Beetroot or Courgette?
Beetroot contains 2.8g of fibre per 100g, and Courgette contains 1g per 100g. Beetroot has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beetroot vs Courgette?
A typical 1 beetroot of beetroot (136g) is around 58 calories. A typical 1 medium of courgette (196g) is around 33 calories — a difference of 25 kcal per serving in favour of courgette.
Can I substitute Beetroot for Courgette in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).