Do beets lose nutrients when roasted? Understanding the impact of cooking methods

October 7, 2025 •

3 min read

While the maximum nutritional value is found in raw beets, studies indicate that heat-sensitive betalains begin to degrade at temperatures above 50°C. This means that yes, some nutrients are lost, but do beets lose nutrients when roasted to a significant degree depends on technique, and this cooking method is still healthier than others like boiling.

Quick Summary

Cooking beets, including roasting, can lead to some nutrient loss, particularly for heat-sensitive and water-soluble compounds like betalains and folate. However, roasting is generally a better method for nutrient retention than boiling because it avoids submersion in water. Techniques like wrapping beets in foil and using lower temperatures can help minimize this loss.

Key Points

Roasting is a healthy cooking method: While not as potent as raw beets, roasting minimizes nutrient loss far better than boiling.
Heat-sensitive nutrients are impacted: Betalains (antioxidants) and folate are sensitive to heat and degrade with increased temperature and time.
Boiling causes the most nutrient loss: Water-soluble vitamins like folate leach into the cooking water, making boiling the least optimal method for nutrient retention.
Roasting techniques matter: Wrapping beets in foil and keeping the skin on minimizes nutrient degradation by reducing exposure to heat and oxygen.
Cooked beets still offer benefits: Roasting makes beets easier to digest for some and still provides valuable fiber, minerals, and nitrates, contributing to heart and brain health.
Balance is key for diet: Combining raw and cooked preparations of beets helps maximize the benefits from their full spectrum of nutrients.

The effect of roasting on beet nutrition

When you roast beets, you're not stripping them of all their goodness. However, it is true that any form of heat processing will cause some degree of nutrient degradation. The impact depends heavily on the specific nutrient and the cooking method used. Roasting, which uses dry heat, is a more nutrient-friendly cooking process than boiling, which leaches water-soluble vitamins and pigments into the cooking water.

The fate of key beet nutrients during roasting

Betalains

Betalains are the potent antioxidants and anti-inflammatory pigments responsible for beets' vibrant red and yellow colors. These compounds are particularly sensitive to heat and degrade with increased temperature and cooking time. Roasting at lower temperatures helps to preserve more betalain content compared to higher temperatures. While some betalain is lost, studies show that betalain degradation products may still offer antioxidant activity. Roasting whole, unpeeled beets and wrapping them tightly in foil can help minimize exposure to heat and oxygen, which further protects these sensitive compounds. For a more in-depth look at betalain degradation, this 2022 MDPI study provides a detailed analysis of the thermal oxidation of betacyanins in beet extracts.

Folate

Folate, or vitamin B9, is another water-soluble nutrient found in abundance in beets. As with betalains, boiling beets results in a significant loss of folate into the water. Roasting, by contrast, minimizes this loss. A study mentioned on NDTV suggests that cooking can reduce folate content by nearly 25%. To retain the maximum amount of folate when roasting, keep the cooking time as short as possible while still achieving the desired tenderness.

Dietary Nitrates

Beets are one of the richest dietary sources of nitrates, which convert to beneficial nitric oxide in the body and help lower blood pressure. The bioavailability of dietary nitrates decreases with cooking. This means raw beets and beet juice may deliver a more potent blood pressure-lowering effect. However, cooked beets still contain beneficial nitrates and contribute to overall heart health.

Comparison of beet cooking methods


Cooking Method	Nutrient Retention	Flavor Impact	Preparation Time
Roasting (whole)	Good (especially for heat-sensitive nutrients like betalains)	Intensifies sweetness and earthy flavor	Moderate (90+ minutes)
Steaming	Excellent (avoids water-soluble losses)	Milder, more tender texture	Short (15-20 minutes for medium beets)
Boiling	Poor (water-soluble nutrients leach out)	Can dilute flavor and color	Short (15 minutes or more)
Raw	Max retention (preserves all heat-sensitive vitamins and antioxidants)	Crisp, earthy texture	Minimal (grating, slicing)

How to maximize nutrient retention when roasting

Keep the skin on: The skin contains a high concentration of valuable betalain antioxidants. Scrub beets well instead of peeling before cooking to maximize this benefit. The skin will slip off easily after roasting.
Wrap them tightly: Enclosing whole, unpeeled beets in foil or using a covered baking dish creates a mini-steaming environment, locking in moisture and heat-sensitive nutrients.
Use moderate temperatures: Studies suggest that roasting at lower temperatures preserves higher antioxidant activity. Aim for a moderate temperature of around 375°F (190°C).
Avoid overcooking: Cook beets just until fork-tender. Excessive heat and time will degrade nutrients further.

The benefits of eating cooked beets

While raw beets offer maximum nutritional potency, cooking still provides significant health benefits. For some individuals, cooked beets may be easier to digest due to softened fibers, and heat treatment can break down oxalates, which can be a concern for those prone to kidney stones. Roasted beets are packed with fiber, iron, folate, potassium, and dietary nitrates, which contribute to healthy blood pressure and improved cognitive function. Their anti-inflammatory properties, thanks to remaining betalains, also support heart health. By varying your preparation methods, you can benefit from the full range of nutrients beets have to offer, balancing raw and cooked consumption.

Conclusion

In short, beets do lose some nutrients when roasted, but this is an acceptable trade-off for the flavor and digestive benefits that cooking provides. Roasting is a far superior method for nutrient retention compared to boiling, especially when done with proper technique. By roasting whole, unpeeled beets at moderate temperatures, you can enjoy their intensified sweetness and earthy flavor while still gaining a substantial nutritional boost. For maximum potency, incorporate raw beets into your diet, but know that a roasted beet is still a nutritional all-star.

Frequently Asked Questions

Raw beets retain the maximum amount of heat-sensitive nutrients like vitamin C and betalains. However, cooking can make some nutrients more bioavailable and is easier to digest for many people. A balanced approach incorporating both raw and cooked beets is ideal.

Steaming is considered the best method for preserving nutrients, especially water-soluble vitamins, as it avoids submersion in water. Roasting and sautéing are also healthy alternatives that retain more nutrients than boiling.

Boiling causes a significant loss of water-soluble nutrients, including folate and betalain pigments, which leach into the cooking water. While boiled beets are still nutritious, methods like steaming and roasting preserve more of their beneficial compounds.

To maximize nutrient retention when roasting, wrap whole, unpeeled beets tightly in foil or a covered baking dish. Use a moderate temperature (around 375°F) and avoid overcooking. Keeping the skin on helps protect nutrients and flavor.

Cooking does decrease the bioavailability of dietary nitrates in beets, meaning raw beets or beet juice deliver more nitrates. However, cooked beets, including roasted ones, still contain significant nitrate levels and contribute to cardiovascular benefits.

Roasting can cause some degradation of heat-sensitive betalain antioxidants, especially at high temperatures. However, some antioxidant activity remains, and studies suggest that degradation products of betalains can also have beneficial effects.

Lower temperatures are better for preserving antioxidant activity. Roasting beets at a moderate temperature of around 375°F (190°C) is a good balance between cooking time and nutrient preservation.

Yes, you can eat the skin, especially if you scrub them well beforehand. However, the skin of roasted beets can be tough, and many people prefer to remove it. Nutrient content, particularly betalain antioxidants, is concentrated in and just under the skin.