Are Beets High in Iron? Separating Fact from Fiction in Your Nutrition Diet

October 4, 2025 •

4 min read

While beetroot is celebrated as a nutritious superfood, a cup of raw beets contains only about 1.1 mg of iron, which is a moderate amount rather than an exceptionally high one. The question, are beets high in iron?, therefore requires a deeper look into the type of iron beets contain and how the body absorbs it to truly understand their role in a balanced nutrition diet.

Quick Summary

Beets contain a moderate amount of plant-based iron, also known as non-heme iron, which the body absorbs less efficiently than animal-based iron. However, beets also contain vitamin C, which enhances absorption. Other foods like red meat, lentils, and spinach are often richer iron sources. Strategic pairings can maximize iron intake from beets and other plant-based options.

Key Points

Moderate Iron Source: Beets contain non-heme iron, but not in exceptionally high quantities compared to other foods like lentils or red meat.
Vitamin C Boosts Absorption: The vitamin C in beets helps the body absorb non-heme iron more effectively.
Iron is Non-Heme: Beets provide plant-based iron, which is absorbed less efficiently than the heme iron found in meat.
More Than Just Iron: Beets are packed with nitrates for blood pressure, antioxidants for fighting inflammation, folate, and fiber.
Pair with Purpose: For maximum benefit, consume beets alongside other vitamin C-rich foods and avoid inhibitors like coffee or tea during mealtime.
Diversify Your Diet: Relying on a variety of iron-rich foods, rather than a single source like beets, is the best approach to preventing deficiency.

Understanding the Iron Content in Beets

Despite their deep red color, which many associate with blood health and high iron, beets are not among the richest sources of this essential mineral. The iron found in beets is non-heme iron, the type present in all plant-based foods.

Heme vs. Non-Heme Iron: A Crucial Distinction

There are two main types of dietary iron: heme and non-heme.

Heme Iron: Found in animal products like meat, poultry, and fish, this form is easily and readily absorbed by the body.
Non-Heme Iron: Present in plant-based foods, this form is less efficiently absorbed by the body. To maximize absorption, it needs to be consumed with certain enhancers.

While a 100g serving of raw beetroot contains approximately 0.8-1.0 mg of non-heme iron, other plant and animal sources offer significantly higher amounts. This does not diminish beets' nutritional value but provides clarity on their specific contribution to your total iron intake.

Maximizing Iron Absorption from Beets

Fortunately, there are several simple and effective ways to boost your body's ability to absorb the non-heme iron from beets and other plant-based foods.

Enhance Absorption with Vitamin C

One of the most effective strategies is to pair iron-rich foods with a source of vitamin C. Beets are naturally a good source of vitamin C, which aids in the absorption of their non-heme iron content, making them a synergistic choice.

Add a squeeze of lemon juice to a beet salad.
Blend beet juice with citrus fruits like oranges or strawberries.
Enjoy roasted beets alongside vitamin C-rich vegetables like bell peppers or broccoli.

Avoid Absorption Inhibitors

Certain substances can block the absorption of non-heme iron, so it's best to avoid consuming them at the same time as an iron-rich meal.

Phytates: Found in whole grains and legumes, phytates can hinder iron absorption. Soaking, sprouting, or fermenting can reduce their effect.
Tannins: Present in tea and coffee, tannins can significantly inhibit iron absorption. Wait at least 30 minutes to an hour after eating before enjoying your coffee or tea.
Calcium: This mineral can compete with iron for absorption. Avoid taking calcium supplements with iron-rich meals.

Comparison of Iron-Rich Foods

To put beets' iron content into perspective, here's a comparison with other common dietary sources based on a 100g serving.


Food (100g)	Type of Iron	Iron Content (mg)	Notes
Beets (cooked)	Non-heme	~1.5	A moderate source, absorption aided by natural vitamin C.
Beef Liver	Heme & Non-heme	~8.8	One of the highest sources of readily absorbed heme iron.
Lentils (cooked)	Non-heme	~3.3	Excellent plant-based source, rich in fiber and protein.
Spinach (cooked)	Non-heme	~3.6	Contains more iron than beets; also rich in vitamin C.
Fortified Cereal	Non-heme	Varies widely	A convenient source, check nutrition label for content.
Pumpkin Seeds	Non-heme	~3.3	A great snack and topping, also rich in magnesium.

More Than Just Iron: The Broader Benefits of Beets

While not the most potent iron source, beets offer a wealth of other health benefits that make them a valuable addition to your diet.

Nitrates for Heart Health: Beets are rich in nitrates, which the body converts to nitric oxide. This helps relax and widen blood vessels, potentially lowering blood pressure and improving blood flow.
Enhanced Athletic Performance: The nitrates in beetroot have been shown to improve oxygen delivery to muscles, which can enhance stamina and exercise performance.
Antioxidants: The vibrant color of beets comes from powerful antioxidant pigments called betalains, which help fight oxidative stress and inflammation in the body.
Digestive Health: As a good source of dietary fiber, beets support healthy digestion and gut health.

Iron Deficiency: Signs and Solutions

Iron deficiency can lead to a range of symptoms, with fatigue being one of the most common. Other signs include pale skin, weakness, shortness of breath, and headaches. If you suspect you have an iron deficiency, it's important to consult a healthcare professional for diagnosis and a personalized treatment plan. A balanced diet incorporating various iron sources, including beets, is key to prevention.

Conclusion: A Balanced Perspective on Beets

So, are beets high in iron? In short, they are a good source of plant-based iron, but they are not the absolute highest source when compared to many other foods. Their real power lies in their comprehensive nutritional profile. Not only do they provide some non-heme iron, but they also contain vitamin C and copper, which naturally aid in absorption, along with numerous other health-boosting compounds. To effectively manage your iron levels, incorporate a variety of iron-rich foods into your diet, both heme and non-heme, and employ smart strategies to boost absorption.

For additional guidance on dietary iron and absorption, refer to resources from reputable health organizations like the Harvard T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/iron/.

Frequently Asked Questions

Yes, beetroot juice can help boost iron levels, as it contains iron, folate, and vitamin C, which aids in absorption. However, for severe deficiency, it should be part of a broader, medically recommended treatment plan.

While both contain non-heme iron, cooked spinach typically provides more iron per serving than beets. For example, 100 grams of cooked spinach has about 3.6 mg of iron, while 100 grams of cooked beets has about 1.5 mg.

Beets can be a part of a vegetarian or vegan's iron strategy, but they should be combined with other rich plant-based sources like lentils, beans, and fortified cereals, along with vitamin C-rich foods, to meet daily requirements.

Heme iron is found exclusively in animal products and is more easily absorbed by the body. Non-heme iron comes from plant sources and is less bioavailable, meaning the body absorbs less of it.

Excessive consumption of beets or beetroot juice can cause beeturia, a harmless condition that turns urine and stools a reddish or pink color due to the presence of betalain pigments. This is not directly related to iron but is a common effect.

Beyond iron, beets are known for their high content of nitrates, which can lower blood pressure and enhance athletic performance, and antioxidants, which fight inflammation.

Pair cooked or raw beets with vitamin C-rich foods like lemon juice or bell peppers. Soaking grains and legumes also reduces phytates that inhibit iron absorption.