Can You Eat Raw Uncooked Beetroot? The Raw vs. Cooked Nutrition Guide

October 26, 2025 •

4 min read

Studies show that raw beetroot retains significantly more heat-sensitive nutrients, like vitamin C and folate, compared to its cooked counterpart. This makes answering the question, 'Can you eat raw uncooked beetroot?', a simple 'yes' with an added nutritional advantage for your diet.

Quick Summary

Raw beetroot is safe to eat and offers a superior nutrient profile, including higher levels of vitamin C, folate, and antioxidants. However, it may cause digestive issues for some people due to its fiber and FODMAP content, and precautions should be taken for those with a history of kidney stones or other conditions.

Key Points

Raw beets are safe: The simple answer to 'Can you eat raw uncooked beetroot?' is yes, provided it is properly washed.
Nutrient powerhouse: Raw beetroot retains higher levels of heat-sensitive nutrients like vitamin C, folate, and powerful antioxidants compared to cooked versions.
Blood pressure benefits: Raw beetroot's higher nitrate content is more effective at lowering blood pressure and boosting athletic performance.
Know your risks: High oxalate content can be a concern for those prone to kidney stones, while FODMAPs may cause digestive issues for sensitive individuals.
Easy to prepare: Raw beetroot can be grated, thinly sliced, or juiced to add a crunchy texture and vibrant color to a variety of dishes.
Beeturia is normal: A red or pink discoloration of urine or stool after eating beets is harmless and temporary.

Is Raw Beetroot Safe to Eat?

Yes, raw beetroot is not only safe to eat but is also a nutritional powerhouse that can be enjoyed in various ways. The key is proper preparation, including thoroughly washing the beet to remove any soil-borne pathogens and, for some, peeling the skin. The earthy flavor and crunchy texture of raw beets can add a unique dimension to salads, slaws, and smoothies.

Nutritional superiority of raw beets

Raw beetroot is often considered nutritionally superior to its cooked counterpart, especially concerning certain heat-sensitive vitamins and bioactive compounds. Cooking, especially boiling, can cause water-soluble nutrients like vitamin C and folate to leach out into the water. The powerful antioxidant pigments known as betalains, which give beets their vibrant color, are also better preserved in their raw form. These benefits contribute to enhanced anti-inflammatory effects and liver detoxification support. Furthermore, raw beets contain a higher concentration of nitrates, which are converted to nitric oxide in the body to help lower blood pressure and boost athletic performance.

Potential Risks and Considerations

While generally safe, there are some considerations to keep in mind when consuming raw beetroot, particularly in large quantities:

High Oxalate Content: Beets contain high levels of oxalates, natural compounds that can contribute to the formation of kidney stones in susceptible individuals. People with a history of kidney stones may need to limit their intake or opt for cooked beets, as boiling helps reduce the oxalate content.
Digestive Sensitivity (FODMAPs): Raw beets contain fructans, a type of fermentable carbohydrate known as a FODMAP. For individuals with irritable bowel syndrome (IBS) or other digestive sensitivities, consuming large amounts of raw beetroot can lead to bloating, gas, or other stomach discomfort. Cooking can lower the FODMAP content, making beets more tolerable.
Beeturia (Pink Urine/Stool): The vibrant red pigment from beets, betalains, can pass through the body and cause a reddish discoloration of urine or feces. This harmless condition, known as beeturia, is not cause for alarm and typically resolves within a day or two.
Heavy Metals: As a root vegetable, beetroot can accumulate heavy metals from the soil. Proper washing and sourcing from reputable places can mitigate this risk, but peeling the beet can further reduce potential contaminants.

How to Prepare and Enjoy Raw Beetroot

Incorporating raw beetroot into your diet is easy and delicious. Here are a few simple ideas:

Grated in Salads: Wash, peel, and grate raw beet into your favorite salads. It adds a pop of color, a sweet, earthy flavor, and a satisfying crunch.
Juiced or Blended in Smoothies: For a concentrated nutritional boost, juice raw beets with other fruits like apple, carrot, or ginger to balance the flavor. You can also blend it into a smoothie to retain the dietary fiber.
Beet Carpaccio: For a more elegant presentation, thinly shave raw beets using a mandoline. Arrange the slices and drizzle with a citrus vinaigrette, olive oil, and some feta or goat cheese.
In Slaws: Add shredded raw beetroot to a coleslaw mix for an added layer of flavor and texture.

Raw vs. Cooked Beetroot: A Comparison


Feature	Raw Beetroot	Cooked Beetroot (Boiled)
Nutrient Content	Higher levels of Vitamin C, folate, and betalain antioxidants.	Lower levels of water-soluble vitamins (C, folate) and antioxidants due to heat.
Nitrates	Retains maximum levels, offering a stronger effect on blood pressure and athletic performance.	Still contains nitrates, but levels may be slightly lower.
Oxalate Content	Higher oxalate content, which can be a concern for those with kidney stone risk.	Lowered oxalate content, making it easier on the kidneys.
Fiber	Intact fiber structure, which supports digestive health and blood sugar regulation.	Softened fiber, which can be easier to digest for sensitive stomachs.
Texture	Crunchy and firm.	Tender and soft.
Taste	Sweet and earthy flavor.	Sweeter taste due to concentrated sugars.

Conclusion: Making the right choice for you

Consuming raw beetroot is a safe and highly nutritious choice for most people, offering maximum levels of heat-sensitive vitamins, nitrates, and antioxidants. Its firm texture and earthy sweetness make it a versatile ingredient for everything from salads to smoothies. However, individual tolerance and health conditions play a key role in determining the best approach. If you have digestive sensitivities, a history of kidney stones, or are taking blood pressure medication, it is wise to consult with a healthcare professional before making significant dietary changes. By understanding the benefits and potential drawbacks, you can strategically incorporate raw beetroot into your diet and fully enjoy its healthful properties.

For more detailed nutritional information and recipe ideas, resources such as Everyday Health offer valuable guidance on how to make the most of this vibrant superfood.

Frequently Asked Questions

Eating raw beetroot provides maximum amounts of vitamin C, folate, and antioxidants like betalains, which are sensitive to heat. It also contains higher levels of dietary nitrates, beneficial for blood pressure and exercise performance.

The 'best' way depends on your health goals and tolerance. Raw beets offer superior levels of heat-sensitive nutrients, but cooked beets (especially steamed) are easier to digest, have lower oxalate levels, and can be preferable for people with sensitive stomachs or kidney concerns.

Begin by washing the beet thoroughly and peeling it if desired. You can then grate it for salads or slaws, thinly slice it for carpaccio, or blend it into smoothies and juices.

For some people, especially those with IBS, raw beets can cause digestive issues like bloating and gas due to their high FODMAP (fructan) content. Starting with small amounts or opting for cooked beets can help reduce these symptoms.

Beeturia is the harmless condition of having red or pink urine or stool after consuming beets. It is caused by the beet's natural pigments and is not a cause for concern.

Due to its high oxalate content, individuals with a history of calcium oxalate kidney stones should either limit their raw beetroot intake or consume cooked beets, which have a lower oxalate concentration.

Moderation is key. While safe for most, excessive consumption could pose risks related to oxalates and FODMAPs for some individuals. For most healthy people, a daily serving is fine, but it is best to incorporate it as part of a varied diet.