How healthy is borscht?
Is borscht healthy? Yes, for most people. Borscht scores 67/100 on the HowHealthyIs Score: 100 g provides 50 kcal, 6.8 mg vitamin C and 3.3 g protein. Borscht is a beet and cabbage soup simmered with beef and finished with sour cream and dill. It is low in calories, rich in folate and potassium from the beets, and the beef adds protein. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Borscht ranks higher than 67% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C15%
- Protein13%
- Vitamin A10%
- Potassium8%
- Fiber8%
- Iron7%
- Vitamin E6%
- Magnesium5%
- Calcium3%
Counts against
- Saturated fat6%
- Added sugars1%
- Sodium14%
Raw NRF9.3: 74 minus 21 = 53. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in borscht?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 50 kcal | 200 kcal | |
| Protein | 3.3 g | 13 g | 26% |
| Carbohydrates | 4.9 g | 19 g | 7% |
| Fiber | 1.1 g | 4.2 g | 15% |
| Sugars | 2.1 g | 8.4 g | |
| Added sugars | 0.1 g | 0.6 g | 1% |
| Fat | 2.1 g | 8.3 g | 11% |
| Saturated fat | 0.6 g | 2.4 g | 12% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 43 µg | 174 µg | 19% |
| Vitamin C | 6.8 mg | 27 mg | 30% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.5 mg | 1.8 mg | 12% |
| Vitamin K | 7.7 µg | 31 µg | 26% |
| Vitamin B12 | 0.4 µg | 1.6 µg | 67% |
| Folate | 24 µg | 97 µg | 24% |
| Minerals | |||
| Calcium | 19 mg | 75 mg | 6% |
| Iron | 0.6 mg | 2.4 mg | 13% |
| Potassium | 182 mg | 728 mg | 15% |
| Magnesium | 11 mg | 42 mg | 10% |
| Zinc | 0.9 mg | 3.8 mg | 35% |
| Sodium | 164 mg | 655 mg | 28% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard borscht?
We estimate borscht from this standard recipe (serves 8, about 3430 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled on the Ukrainian and Russian beef version. Polish barszcz czerwony is a clear beet broth without the vegetables.
| Ingredient | Amount |
|---|---|
| Beef shank | 400 g |
| Water | 2000 g |
| Beets | 500 g |
| Cabbage | 300 g |
| 2 potatoes | 300 g |
| 1 large carrot | 150 g |
| 1 onion | 150 g |
| 2 tbsp tomato paste | 30 g |
| Sunflower oil | 30 g |
| 3 garlic cloves | 10 g |
| Vinegar | 15 g |
| Pinch of sugar | 5 g |
| Bay leaves | 1 g |
| Salt | 12 g |
| Fresh dill | 10 g |
| Sour cream, to serve | 120 g |
Why is borscht good for you?
- 1.6 µg vitamin B12 in 1 bowl with sour cream, 67% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 3.8 mg zinc in 1 bowl with sour cream, 35% of the daily value. Zinc contributes to the normal function of the immune system.
- 27 mg vitamin C in 1 bowl with sour cream, 30% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- A warming, filling lunch in cold weather
- Making a big pot to eat over several days
What should you watch out for?
- Homemade borscht is often generously salted.
- Beets can turn urine pink or red; this is harmless.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.