Are Canned Beets as Healthy as Regular Beets? The Full Nutritional Breakdown

December 23, 2025 •

4 min read

While the phrase "fresh is best" is a common food mantra, studies have shown that produce canned soon after harvest, like beets, can be surprisingly nutritious and sometimes even more potent in certain compounds than fresh produce that has been sitting for a while. This leads many to wonder, are canned beets as healthy as regular beets?

Quick Summary

This article explores the nutritional similarities and key differences between fresh and canned beets, focusing on nutrient retention, added sodium, sugar content, and overall health benefits.

Key Points

Nutritional Value is Comparable: Both fresh and canned beets provide similar amounts of fiber, iron, nitrates, and betalains, offering comparable health benefits for heart health and inflammation.
Watch for Added Sodium and Sugar: Canned varieties often contain added salt and sometimes sugar for preservation and flavor, so it's crucial to check the label for 'no salt added' options.
Convenience vs. Freshness: Canned beets are significantly more convenient and cost-effective, while fresh beets offer a superior taste and texture with maximum nutrient levels preserved.
Rinse to Reduce Sodium: If you purchase canned beets with added salt, rinsing them under water can help lower the sodium content.
Choose Based on Your Needs: Your best choice depends on your priorities: fresh for peak nutrients and flavor, or canned for cost-efficiency and convenience without sacrificing major health benefits.

Nutritional Comparison: Canned vs. Fresh Beets

At a glance, the nutritional profiles of fresh and canned beets are quite similar, providing valuable vitamins, minerals, and dietary fiber. However, the canning process does introduce some notable differences that are important for consumers to understand, particularly regarding water-soluble vitamins and mineral content.

Vitamin and Mineral Content

Beets are naturally rich in folate (vitamin B9), manganese, potassium, iron, and vitamin C. Canned beets retain many of these nutrients, especially fat-soluble vitamins and fiber. However, the heat processing and canning liquid can affect water-soluble nutrients. Some sources suggest fresh beets can have higher levels of some of these vitamins, with one report stating fresh beets may contain double the phosphorus and potassium of their canned counterparts. Rinsing canned beets, a common practice to reduce sodium, can also lead to a further loss of water-soluble vitamins. While this is a minor difference for most, it is a factor to consider for those aiming for maximum nutrient density.

Added Sodium and Sugar

One of the most significant differences lies in the additions made during the canning process. To act as a preservative and enhance flavor, salt is often added to canned beets. This can result in a significantly higher sodium content than in fresh beets. For individuals monitoring their blood pressure, this added sodium is a major consideration. Fortunately, many brands now offer "low sodium" or "no salt added" versions, and rinsing the beets can help reduce the sodium level. Some canned beets are also packed in liquids containing added sugar, though most of the sugar in beets is naturally occurring. Always check the nutrition label for these additives.

Health Benefits of Beets

Regardless of their form, beets offer a wealth of health benefits, primarily due to two potent compounds: nitrates and betalains. These compounds are largely retained in canned beets due to their stability during the canning process.

Nitrates: Beets are a rich source of dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps to relax and widen blood vessels, which can improve blood flow and lower blood pressure. This is why beets are often touted for their cardiovascular benefits and for enhancing exercise performance.
Betalains: The vibrant red and yellow pigments in beets are called betalains, which act as powerful antioxidants. Betalains help fight inflammation and reduce oxidative stress in the body, which can help reduce the risk of certain chronic diseases. Betalains also support liver detoxification.
Fiber: Both fresh and canned beets are excellent sources of dietary fiber. Fiber is crucial for digestive health, promoting regularity and helping to regulate blood sugar and cholesterol levels.

Convenience and Cost: The Practical Side of the Comparison

For many, the choice between canned and fresh beets comes down to practical factors like convenience and cost. Canned beets offer several distinct advantages that can make them a better choice for certain lifestyles.

Time-Saving: Canned beets are pre-cooked and ready to eat, eliminating the lengthy preparation and cooking time required for fresh beets, which can take 35 to 60 minutes to cook.
Cost-Effective: Canned beets are often less expensive than fresh beets, particularly when they are not in season.
Long Shelf-Life: A can of beets can last for up to two years, making it a reliable pantry staple.

The Takeaway

Ultimately, both fresh and canned beets are valuable additions to a healthy diet. Your choice should depend on your priorities: are you focused on maximum nutrient retention and superior flavor, or are convenience and cost-effectiveness more important? For a nutritionally comparable option that's ready to eat, canned beets are a great choice, provided you select low-sodium varieties or rinse them well.

Comparison Table: Fresh vs. Canned Beets


Feature	Fresh Beets	Canned Beets
Preparation	Requires washing, trimming, cooking, and peeling.	Pre-cooked and ready to eat; minimal prep required.
Nutrient Density	Higher levels of water-soluble vitamins and some minerals like folate and potassium.	Slightly lower levels of some water-soluble nutrients due to canning process.
Added Sodium	Naturally low in sodium.	Often contains added sodium for preservation; low-sodium options are available.
Added Sugar	Contains only natural sugars.	May contain added sugar, especially pickled varieties.
Flavor/Texture	Superior earthy flavor and firm texture.	Can be less flavorful and softer in texture.
Cost	Can be more expensive, especially when not in season.	Generally more affordable and shelf-stable.
Nitrates & Betalains	High levels, supports cardiovascular health.	Good levels are retained during processing.

Conclusion: Which is the Right Choice for You?

When you compare fresh vs. canned beets, the answer to which is healthier isn't a simple yes or no. The core health benefits—related to nitrates, betalains, and fiber—remain largely consistent across both forms. The main trade-offs are convenience, cost, and the potential for added sodium and sugar in canned varieties. For those with a busy schedule, canned beets are an undeniably practical way to incorporate a nutrient-rich vegetable into your diet. For those seeking the purest form with the highest concentration of specific vitamins, fresh is the clear winner. By understanding these key differences, you can make an informed choice that best suits your health goals and lifestyle.

For more detailed nutritional information, consult the resource from the National Institutes of Health.

Frequently Asked Questions

No, not all canned beets are high in sodium. Many brands offer "no salt added" or "low sodium" versions. It is important to check the nutritional information on the can label to be sure.

Yes, canned beets are pre-cooked and ready to eat straight from the can. Many people enjoy them this way or add them to salads for a quick meal.

No, canning does not destroy all the vitamins. While some water-soluble vitamins like folate and vitamin C may be slightly reduced, most of the beneficial nitrates, fiber, and potent antioxidants (betalains) are well-retained in canned beets.

Both fresh and canned beets are effective for lowering blood pressure due to their high nitrate content. However, those with hypertension should opt for low-sodium or fresh beets to avoid the added salt found in many canned varieties.

To reduce the sodium in canned beets, simply drain the canning liquid and rinse the beets thoroughly with water. This can wash away a significant amount of the added salt.

Pickled beets retain many of the nutrients but are typically high in added sugar, salt, and vinegar. While still beneficial, they are generally a less healthy option than plain fresh or unsalted canned beets due to these additives.

For those who prioritize maximum nutrient density and superior flavor, the extra effort for fresh beets is worthwhile. However, for everyday convenience, canned beets provide a nearly comparable nutritional profile, making them a very healthy alternative.