Are Beets Good for You?

Their deep red color might stain your cutting board (and maybe your fingers), but beets can add plenty of nutrition to your plate. These earthy root vegetables are packed with fiber and plant compounds that offer a variety of health benefits.

This superfood is rich in nutrients, and is especially known for the nitrates it naturally contains, which help improve blood flow and support heart health.

Whether you roast them, blend them into smoothies or enjoy them in salads, registered dietitian Taylor Flannery, RD, LD, shares why beets deserve a spot on your menu.

What are beets?

Beets (also called beetroot) are root vegetables that grow underground. While deep red beets are the most common type, they also come in golden, white and striped varieties. Both the root and the leafy green tops are edible and provide important nutrients.

Beets have a naturally sweet, earthy flavor. You can eat them roasted, steamed, pickled, raw or juiced. Their vibrant color comes from natural pigments called betalains.

“Those pigments contain antioxidants and anti-inflammatory properties that help protect your cells,” Flannery says.

Why are beets good for you?

Beetroot may look simple, but it’s loaded with fiber, naturally occurring nitrates and other beneficial plant compounds. Together, these components help explain why beets have earned their healthy reputation.

“One of the best benefits of beets is that they provide a lot of nutrition without a lot of calories,” notes Flannery. “They’re an easy way to add more fiber and important nutrients to your meals.”

Let’s take a closer look.

Beet nutrition facts

If you’re looking for something that’s low in calories but high in nutrients, look no further than the humble beet. One-half cup of cooked beets contains approximately:

• 37.4 calories
• 8.47 grams carbohydrates
• 1.7 grams fiber
• 6.77 grams sugar
• 1.43 grams protein

The beet root provides a variety of nutrients:

• Potassium
• Iron
• Magnesium
• Folate
• Vitamin C

And beet greens (leaves) provide vitamins A, C and K.

Beet benefits

Beets are packed with vitamins, minerals and antioxidants. Flannery explains how their unique combination of nutrients may help support heart health, digestion, athletic performance and more.

Support heart health

Beets are one of the richest natural sources of dietary nitrates. Your body converts these nitrates into nitric oxide, a compound that relaxes and widens your blood vessels, which helps improve blood flow throughout your body.

“That improved circulation is one of the reasons beets are so well known for heart health,” Flannery explains.

Regularly drinking beet juice may help lower blood pressure, though consuming whole beets is also a nutritious way to add nitrates to your eating plan.

May improve athletic performance

The same nitrates that benefit your heart may also give your workouts a boost. By improving oxygen delivery to working muscles, beet juice may increase endurance and keep you going longer before you feel fatigued.

This beetroot benefit is especially noticeable during endurance activities, like running and cycling.

“If you’re active, beets can be one part of a well-balanced eating plan that supports your workouts,” Flannery says. “Even if you’re not a competitive athlete, they’re still a great choice.”

Support digestive health

Beets are a good source of fiber, an important nutrient your body needs to function.

“Most Americans don’t get enough fiber,” Flannery says. “Adding foods like beets can help close that gap while supporting digestive health.”

Fiber plays a vital role in:

• Keeping your digestive system moving
• Supporting healthy cholesterol and blood sugar levels
• Helping you feel fuller for longer

Eating enough fiber may also lower your risk of heart disease and support overall gut health.

Provide antioxidants and help fight inflammation

Like many colorful fruits and vegetables, beets contain antioxidants that help protect your cells from everyday damage.

These plant compounds may also have anti-inflammatory effects, but scientists are still studying exactly how they affect long-term health.

Do beets have any risks or side effects?

For most people, beets are a healthy addition to a balanced eating plan. But there are a few things to keep in mind.

Beets contain naturally occurring compounds called oxalates. Most people don’t need to worry about them. But if you’ve had certain types of kidney stones, your healthcare provider may recommend eating fewer high-oxalate foods. That’s because oxalates can help those stones form.

And if you have low blood pressure or take medication to lower your blood pressure, talk to your provider before drinking large amounts of beet juice.

“Usually, there’s no reason to avoid beets,” Flannery clarifies. “If you enjoy them, they’re a great food to eat regularly.”

But don’t panic if your pee or poop turns pink or red after you’ve eaten a few of them. This harmless effect, called beeturia, is temporary and typically nothing to worry about.

How to eat beets

There are plenty of easy ways to enjoy beets, whether you’re cooking from scratch or reaching for a convenient option. Flannery recommends trying them:

• Roasted and added to salads or grain bowls
• Blended into smoothies
• Mixed into hummus or muhammara for a colorful dip
• Tossed with goat cheese, walnuts and greens
• Pickled and added to sandwiches or salads

While all these options are nutritious, raw or lightly cooked beets tend to retain the most antioxidants and nitrates. But don’t let that stop you from enjoying them however you like.

If you’re looking for a natural performance boost, you can also drink beet juice before endurance exercise.

And remember the leafy green tops?

“Don’t forget about the greens,” Flannery encourages. “They’re every bit as nutritious as the root and are delicious sautéed with olive oil and garlic or added to soups. The olive oil also helps your body absorb the fat-soluble vitamins A and K found in the greens.”

Buying canned beets instead of fresh? Look for varieties with little or no added sodium.

Final thoughts

Whether you buy them fresh, canned or pre-cooked, beets are a simple way to add more nutrition, color and variety to your meals.

“You don’t have to eat beets every day to benefit from them,” says Flannery. “Including them regularly as part of a colorful, balanced meal is a simple way to get more fiber, antioxidants and heart-healthy nutrients.”