Beetroot Benefits: Why This Red Vegetable Is Powerful

Last updated November 10, 2026

Beetroot is rich in folate, fiber and natural nitrates. Some studies suggest beetroot juice may lower blood pressure and help endurance exercise. Results vary from study to study.

Half a cup of boiled beets gives you 17 percent of the daily value for folate. The American Heart Association shared these USDA figures. That is a lot from one food.

This guide explains beetroot nutrition, what the research really says, how to cook beets and who should be careful.

Key Takeaways

• Beets are high in folate, a B vitamin your body uses to make new cells.
• Natural nitrates in beets may support blood flow and blood pressure.
• Beet juice may help recreational exercisers more than trained athletes.
• Pink or red urine after eating beets is usually harmless.
• The leafy greens are edible and packed with vitamins.

Jump to a section

• Beetroot nutrition facts
• Beetroot benefits
• Beet juice and exercise
• Beets and blood pressure
• Do not toss the greens
• How to cook beets
• How to pick and store beets
• Who should be careful
• Frequently asked questions

Beetroot Nutrition Facts

Beets are low in calories and fat but high in color and nutrients. The American Heart Association shared USDA figures for half a cup of boiled beets.

The USDA SNAP-Ed produce guide lists one raw beet at about 35 calories. It has 8 grams of carbohydrates, 6 grams of sugar and 2 grams of fiber.

Beets taste sweet because they hold natural sugar. Their fiber slows how fast that sugar reaches your blood.

Beetroot Benefits

1. A Big Dose of Folate

Folate helps your body make DNA and new cells. It matters most for people who may become pregnant. A Louisiana State University professor told the American Heart Association this amount is significant for one food.

2. Natural Nitrates for Blood Flow

Beets are high in nitrates. Your body turns them into nitric oxide, which helps blood vessels relax. Research suggests this may improve heart health.

3. Fiber for Digestion

Each serving adds fiber that supports regular digestion and helps you feel full.

4. Antioxidant Color

The deep red color comes from plant pigments called betalains. They act as antioxidants, though research on their effects in people is still growing.

5. Low in Calories

At about 35 calories per beet, they add bulk, color and sweetness to meals without many calories.

Beet Juice and Exercise

Many athletes drink beet juice before workouts. The NIH reviewed the research in its exercise supplements fact sheet.

• Beet juice may help endurance, but study results vary.
• It is more likely to help recreational exercisers than highly trained athletes.
• Its effect on strength training is unknown.
• Experts do not know whether beet powder works like the juice.

The NIH says moderate amounts of beet juice are safe. Its main side effect is pink or red urine.

Beets and Blood Pressure

The American Heart Association reports that some studies show beetroot juice may lower blood pressure and increase blood flow. Most of this research used juice, not whole beets.

That does not mean beet juice can replace blood pressure medicine. Think of beets as one healthy food in a balanced pattern with plenty of vegetables, fruit and less salt.

If you take blood pressure medicine, ask your doctor before drinking large amounts of beet juice every day.

Do Not Toss the Beet Greens

The leafy tops of beets are edible. The American Heart Association notes they contain high levels of vitamins A, K, C and E.

1. Cut the greens off, leaving about an inch of stem on the beet.
2. Wash the leaves well in cool water to remove grit.
3. Chop the stems and leaves separately.
4. Saute the stems first, then add the leaves for a minute or two.
5. Season with garlic, olive oil and a squeeze of lemon.

The SNAP-Ed guide links a sauteed beet greens recipe from MyPlate Kitchen. Use the greens within a few days, since they wilt faster than the roots.

How to Cook Beets

Leave the skin on while cooking. It slips off easily once the beets cool, and you lose less juice.

Easy Beet Ideas

• Roast beets with olive oil and herbs.
• Blend cooked beets into a yogurt and garlic dip.
• Grate raw beets into coleslaw.
• Toss roasted beets with goat cheese, greens and nuts.
• Add a small cooked beet to a berry smoothie.

A bright dressing makes beet salads pop. Try our homemade salad dressing, and add pomegranate seeds for a festive look.

How to Pick and Store Beets

The SNAP-Ed guide suggests choosing firm, smooth beets with fresh greens still attached.

• Pick small to medium beets for the sweetest, most tender texture.
• Avoid beets with soft spots or deep cracks.
• Cut off the greens before storing, since they draw moisture from the roots.
• Store beets in a plastic bag in the refrigerator.

Wash beets just before you cook them, not before storing. Our guides on how to wash fruits and vegetables and how to store fruits and vegetables have more tips.

Beets are in season in summer, fall and winter. See more cold-weather picks in our winter fruits and vegetables guide.

Why Beets Turn Your Urine Pink

Do not panic if your urine looks pink or red after eating beets. The NIH notes that beet juice can turn urine pink or red. Stool can also look reddish.

This is usually harmless and fades within a day or two. If red urine or stool appears when you have not eaten beets, call your doctor, since blood can look similar.

Fresh, Canned or Precooked Beets?

You do not have to roast beets from scratch every time. Stores sell several ready forms.

Canned and precooked beets keep most of their fiber and folate. They are a smart shortcut for busy weeknights.

Tips for Drinking Beet Juice

• Start with a small glass to see how your stomach reacts.
• Mix it with apple, carrot or orange juice to soften the earthy taste.
• Choose 100 percent juice without added sugar.
• Remember that juice has less fiber than whole beets.

Some people dilute beet juice with water or sparkling water. It still keeps its bright color and natural sweetness.

Beets for Kids

Kids often love the bright color of beets. Try serving them roasted with a little honey, blended into pink pancakes or added to smoothies.

Warn children that beets can turn urine pink. That way nobody gets a scare at bath time. A little warning goes a long way with curious kids.

Who Should Be Careful With Beets

• People who have had kidney stones should ask a doctor about oxalate in their diet. The NIDDK advises talking with a health professional about food sources of oxalate.
• People on blood pressure medicine should check with a doctor before drinking a lot of beet juice.
• People watching sugar should favor whole beets over large glasses of juice.
• People with a sensitive stomach may notice gas from large servings.

The National Institute of Diabetes and Digestive and Kidney Diseases explains eating to prevent kidney stones in more detail.

Beetroot Myths and Facts

Your Beetroot Checklist

• Pick firm beets with fresh greens
• Store roots and greens separately
• Roast or boil with the skin on
• Cook the greens too
• Expect pink urine and do not worry
• Ask a doctor if you have kidney stones

Test Yourself

Frequently Asked Questions

Is it OK to eat beetroot every day?

For most healthy people, yes. Ask a doctor first if you have had kidney stones or take blood pressure medicine.

Does beet juice lower blood pressure?

Some studies suggest it may, but it is not a substitute for medicine or a healthy diet.

Why is my urine pink after eating beets?

Beet pigment can color urine pink or red. It is usually harmless and fades quickly.

Are beets better raw or cooked?

Both are healthy. Raw beets are crunchy, while roasting brings out their sweetness.

Conclusion

Beetroot gives you folate, fiber and natural nitrates in a sweet, colorful package. Juice may help blood pressure and endurance a little, but whole beets and their greens belong on your plate too.

Pick up a fresh bunch of beets this week and try them roasted with their greens sauteed on the side for dinner tonight.

Editor’s Note

This guide is accurate as of November 10, 2026. Nutrition and research details come from the American Heart Association, the NIH, USDA SNAP-Ed and the NIDDK.

This is general information, not medical advice. Talk to a health professional about your own diet.

Spot an error in this article? Please contact us at support@digieh.com or read our Corrections Policy.

D

Keep exploring

Your next read is waiting

Surprise me

1Fruits & VegetablesPotassium Rich Fruits and Vegetables Beyond the Banana9 min read2FashionHow to Style a Long Coat Every Day9 min read3MedicinesMedicines and Alcohol: Which Common Drugs Never Mix9 min read4Science & DiscoveriesQuadrantid Meteor Shower 2027: Best Time to Watch9 min read5AI & TechHow to Use AI for Smarter Holiday Shopping9 min read6Travel & TourismHow to Pack a Carry-On for a Week9 min read