Are beets and spinach compatible?

January 6, 2026 •

4 min read

A report indicates that excessive spinach consumption through juicing has led to kidney problems. So, are beets and spinach compatible for a healthy diet and in the garden?

Quick Summary

Beets and spinach are suitable for both culinary and gardening, providing a potent nutritional blend. Combining them provides significant health benefits, although moderation is important due to their shared high oxalate content.

Key Points

Culinary Match: Beets and spinach are a fantastic culinary pairing, blending earthy sweetness with subtle bitterness in dishes like salads and smoothies.
Nutritional Synergy: Combining them boosts iron absorption (thanks to beet's vitamin C and spinach's iron) and delivers a double dose of antioxidants.
Oxalate Caution: Both vegetables are high in oxalates, so excessive intake, particularly through juicing, should be moderated to minimize the risk of kidney stones.
Mitigating Oxalates: Cooking methods like boiling can significantly reduce oxalate levels in both beets and spinach, making them safer for frequent consumption.
Gardening Companions: For gardeners, beets and spinach are compatible companion plants, thriving in similar cool conditions and not competing for soil space.
Moderation is Key: Enjoying beets and spinach in moderation and opting for cooked preparations is the best way to reap their combined health benefits while mitigating any risks associated with high oxalate intake.

Nutritional Synergy: A Healthy Combination

Beets and spinach create a powerful nutritional pairing when consumed together. This combination is particularly beneficial for improving blood health and increasing antioxidant intake.

Nutrient Boosts When Pairing Beets and Spinach

Enhanced Iron Absorption: Spinach is an excellent source of iron, and beets provide vitamin C, which significantly enhances the body's ability to absorb non-heme iron from plant-based sources. This pairing is ideal for combating anemia.
Increased Antioxidant Intake: Beets contain potent phytonutrient pigments called betalains, while spinach is rich in flavonoid antioxidants. These compounds work together to reduce inflammation and protect cells from free radical damage.
Blood Pressure Regulation: Both vegetables contain high levels of nitrates and potassium, which help relax blood vessels and regulate blood pressure. This can lead to improved cardiovascular health and enhanced athletic performance.
Folate for Cell Growth: Spinach and beets are both excellent sources of folate (vitamin B9), a crucial nutrient for cell growth and DNA repair. This makes the combination beneficial for pregnant women and overall cellular health.

The Oxalate Consideration: A Cautious Approach

While nutritionally beneficial, the high oxalate content in both beets and spinach is a key consideration. Oxalates are naturally occurring compounds that can bind with minerals like calcium.

Understanding Oxalate Risks

Excessive intake of high-oxalate foods can pose risks, especially for individuals prone to kidney stones. The risk increases significantly with methods like juicing, which concentrate oxalates and lead to more rapid absorption. Regular consumption of large amounts of raw spinach and beet greens, particularly in juices, should be approached with caution.

Mitigating Oxalate Intake

Cooking can significantly reduce oxalate levels. Boiling can reduce spinach's oxalate content by over half, as the oxalates leach into the cooking water. Steaming is also effective, reducing levels by about 30%. Including calcium-rich foods alongside beets and spinach can also help bind oxalates in the gut, preventing them from being absorbed.

Culinary Pairings: How to Enjoy Beets and Spinach Together

Beets and spinach can be incorporated into a wide variety of delicious dishes. The earthy sweetness of beets complements the slightly bitter, verdant flavor of spinach beautifully.

Classic Recipe Ideas

Warm Beet and Spinach Salad: A classic combination often featuring goat cheese, nuts, and a light vinaigrette.
Beet and Spinach Smoothie: For a nutrient-dense beverage, blend cooked beets with fresh spinach, a fruit like berries or apple, and a liquid base.
Sautéed Spinach with Roasted Beets: Quickly sauté spinach with garlic and lemon juice, then toss with pre-roasted or pre-cooked beets.
Ricotta Spinach Tarts with Beet Salad: This recipe pairs a savory ricotta and spinach tart with a fresh, simple beet salad.

Growing Beets and Spinach Together: Companion Planting

From a gardening perspective, beets and spinach are considered excellent companions by many. They are in the same plant family (Amaranthaceae) and thrive in similar cool-weather conditions.

Advantages of Growing Beets and Spinach Together

Complementary Root Systems: Spinach has shallow roots, while beets grow underground. This means they don't compete for nutrients or space in the soil.
Weed Suppression: The dense, tidy leaves of spinach can act as a natural ground cover, helping to suppress weeds around the growing beetroots.
Pest Control: Some gardeners report that interplanting can help confuse pests. However, it is worth noting that some sources suggest planting similar family members together can increase pest or disease risk.


Nutritional Comparison: Beets vs. Spinach	Nutrient	Beets	Spinach	Importance
Iron	0.8 mg (per 100g)	2.7 mg (per 100g)	Crucial for red blood cell production.
Folate (B9)	20% DV	High source	Essential for cell growth and DNA repair.
Vitamin C	Present	Present	Boosts immune system and aids iron absorption.
Nitrates	High source	Present	Supports blood pressure and athletic performance.
Antioxidants	Betalains	Flavonoids	Fights inflammation and cellular damage.
Fiber	High source	High source	Promotes digestive health.

Conclusion

Beets and spinach are compatible for both diet and garden. They offer a synergistic nutritional profile, delivering a powerful dose of vitamins, minerals, and antioxidants that benefit everything from blood health to immune function. Culinarily, their flavors pair wonderfully in everything from simple salads to complex smoothies.

However, due to the high concentration of oxalates in both vegetables, especially the greens, moderation is advised for regular and heavy consumption. By cooking them instead of juicing, and ensuring a balanced diet, you can safely enjoy the substantial benefits of combining these two power-packed vegetables. The pairing represents a testament to how compatible foods can enhance each other's value when consumed responsibly. For those interested in learning more about the nutritional science behind food interactions, the National Institutes of Health provides a wealth of information on nutrients and health [https://www.nih.gov/].

Frequently Asked Questions

Yes, beets and spinach can be eaten together safely and are often combined in healthy salads and juices. Moderation is recommended due to their high oxalate content, especially for individuals with a history of kidney stones.

Combining beets and spinach boosts iron absorption, provides a high dose of antioxidants, supports healthy blood pressure, and contributes significant folate for cell growth.

Yes, cooking, especially boiling, can significantly reduce the oxalate levels in spinach and beet greens, as oxalates are water-soluble and leach into the cooking water.

The main risk of excessive consumption, particularly through juicing, is dietary oxalate overload, which can increase the risk of developing calcium oxalate kidney stones in susceptible individuals.

Yes, beets and spinach are good companion plants for gardening. They both thrive in cool weather and have complementary root systems, so they don't compete for underground space.

Yes, beet greens, similar to spinach and Swiss chard, are also high in oxalates. The same precautions regarding excessive consumption, especially in liquid form, apply.

To reduce oxalate risk, practice moderation, cook the vegetables by boiling or steaming, and consume them alongside calcium-rich foods, which can help bind oxalates in the gut.