Do Beets Lose Their Nutritional Value When Cooked? The Surprising Truth

November 23, 2025 •

4 min read

A 2025 review states that beets still offer significant benefits even after cooking, though some nutrients may be affected. The answer to whether beets lose their nutritional value when cooked is nuanced, and depends on the nutrient and cooking method.

Quick Summary

Cooking beets slightly reduces certain vitamins and antioxidants, but key minerals and nitrates largely remain intact. The healthiest cooking methods retain more nutrients, making cooked beets a very nutritious and beneficial option.

Key Points

Nutrient Loss Varies: Beets lose some nutritional value when cooked, particularly heat-sensitive Vitamin C and folate, but retain beneficial nitrates and most minerals.
Boiling is the Worst: Boiling causes the greatest loss of water-soluble nutrients, while steaming and roasting are better at preserving them.
Cooked Beets are Still Healthy: Despite some loss, cooked beets remain a very healthy food, providing nitrates, fiber, minerals, and antioxidants.
Easier Digestion: Cooking softens fibers and reduces oxalates, making beets gentler on the stomach for those with sensitive digestion or kidney stone risks.
Variety is Best: Incorporating both raw and properly cooked beets into your diet is the optimal strategy for enjoying their full range of benefits.

Beets, both raw and cooked, are a nutritional powerhouse, packed with vitamins, minerals, fiber, and powerful antioxidants known as betalains. However, the cooking process does impact this nutrient profile. The degree of nutrient loss depends on the cooking method, temperature, and duration. While some nutrients, particularly water-soluble vitamins, are sensitive to heat, others remain relatively stable. Cooked beets, when prepared thoughtfully, are still incredibly healthy and can be more palatable and digestible for some individuals.

The Nutritional Changes: What Happens When You Cook Beets?

When beets are exposed to heat during cooking, several changes occur in their nutritional composition. Understanding these shifts can help you make informed choices about how to prepare them.

Water-Soluble Vitamins

Folate (Vitamin B9): This vitamin is highly sensitive to heat and can dissolve into cooking water. Boiling beets can lead to a significant loss of folate, but steaming or roasting preserves a higher percentage.
Vitamin C: Another water-soluble and heat-sensitive vitamin, Vitamin C is easily degraded during cooking. Raw beets contain more vitamin C than their cooked counterparts.

Antioxidants (Betalains)

The vibrant red and yellow pigments in beets come from betalains, potent antioxidants with anti-inflammatory properties. While heat can partially degrade these compounds, cooking methods like steaming or gentle roasting help preserve more of their antioxidant activity compared to boiling.

Nitrates

Nitrates to Nitric Oxide: The dietary nitrates in beets, which the body converts to blood pressure-lowering nitric oxide, are largely stable during cooking. This means you still get the cardiovascular and athletic performance benefits from cooked beets.

Minerals

Essential minerals such as manganese, potassium, and iron are generally well-retained during most cooking processes. This is because minerals are not easily destroyed by heat and are less likely to leach into cooking water unless an excessive amount is used.

Raw vs. Cooked Beets: A Nutritional Comparison


Feature	Raw Beets	Cooked Beets
Digestibility	High fiber content can be tougher for some to digest.	Heat softens fibers, making them easier to digest.
Vitamin C & Folate	Higher concentration due to heat sensitivity.	Lower concentration, especially with boiling.
Antioxidants	Maximum potency, though availability can be limited by fibrous cell walls.	Some degradation, but cooking can increase bioavailability for easier absorption.
Oxalate Content	Higher levels of oxalates, which can be a concern for those prone to kidney stones.	Lower levels, as oxalates leach into cooking water.
Nitrate Content	Higher levels of dietary nitrates.	Still contains nitrates, which are largely heat-stable.
Taste & Texture	Earthy, crunchy flavor, suitable for salads or juicing.	Sweeter, more mellow flavor and softer texture, ideal for various dishes.

Preserving More Nutrients: Smart Cooking Tips

To minimize nutrient loss and maximize the health benefits of your beets, follow these simple cooking tips:

Prioritize Steaming: When compared to boiling, steaming exposes beets to less water, which prevents water-soluble vitamins from leaching out. Steam until just fork-tender.
Roast at a Lower Temperature: Roasting beets in the oven helps concentrate their flavors and retains many nutrients. Use a lower temperature (around 350°F / 180°C) and wrap them in foil or a covered dish to trap steam and moisture.
Use the Cooking Liquid: If you do choose to boil beets, save the colorful liquid. This liquid is now rich with the water-soluble vitamins that leached from the beets and can be used in soups, stews, or sauces.
Try a Quick Pickle: Pickling can be a great way to preserve beets while maintaining a good portion of their nutrients. The acidic brine helps stabilize some of the color pigments.
Eat Them Raw: Don't forget that raw beets, grated into a salad or blended into a smoothie, offer the most potent form of heat-sensitive nutrients like Vitamin C.

Conclusion: The Final Verdict on Cooked Beets

While the answer to "do beets lose their nutritional value when cooked?" is a definitive "yes" for certain nutrients, it does not mean cooked beets are unhealthy. The nutritional losses are often minimal and can be managed by choosing smart cooking methods like steaming or roasting over boiling. Furthermore, cooking makes beets more palatable and digestible for many people, which can lead to more consistent consumption of this beneficial root vegetable. The best approach is to incorporate a variety of beet preparations—raw, steamed, roasted, and pickled—into your diet to reap their full spectrum of health benefits. Ultimately, enjoying beets in any form is better than not eating them at all.

For more research-based guidance on food preservation and cooking techniques, refer to resources like the National Center for Home Food Preservation.(https://nchfp.uga.edu/how/freeze/vegetable/freezing-beets/)

Frequently Asked Questions

The 'best' way depends on individual health goals. Raw beets offer maximum levels of Vitamin C and folate, while cooked beets are easier to digest and have lower oxalate content. Both forms are healthy, and the optimal approach is to enjoy a variety of preparations.

Steaming is the healthiest cooking method for beets, as it minimizes nutrient loss. Roasting at a lower temperature is another excellent option. Boiling is less ideal, as it allows water-soluble nutrients to leach into the cooking water.

Yes, dietary nitrates in beets are largely heat-stable and survive the cooking process. This means you still receive the cardiovascular and athletic performance benefits associated with nitrates when you eat cooked beets.

Boiling can cause some degradation of the antioxidant betalains in beets, and some pigment loss is visible. However, significant antioxidant activity remains, and steaming or roasting results in less loss compared to boiling.

Canned beets can be a healthy option, as modern canning methods can retain many nutrients. However, they often contain added sodium and sugar, so it's important to check the label.

Eating a moderate serving of beets daily is safe for most people and offers numerous health benefits, including reduced blood pressure and inflammation. However, those prone to kidney stones or gout should consume them in moderation due to their oxalate content.

To maximize nutrient retention, choose cooking methods like steaming or roasting over boiling. When roasting, use lower temperatures and cover the beets. If you do boil, save the nutrient-rich cooking water for other uses.