Do You Juice Raw or Cooked Beets? A Comprehensive Guide to Your Best Bet

December 21, 2025 •

5 min read

According to data cited by Everyday Health, raw beets retain higher levels of heat-sensitive nutrients like folate and betalains than their cooked counterparts. Deciding whether to juice raw or cooked beets depends on your personal health goals, taste preferences, and digestive system.

Quick Summary

The ideal preparation for juicing beets varies based on goals. Juicing raw beets maximizes nutrient content, while cooking first reduces oxalates and mellows the earthy flavor for those with sensitivities. The optimal choice balances flavor, digestibility, and nutritional potency.

Key Points

Raw Juicing Maximizes Nutrients: Juicing raw beets retains the highest levels of heat-sensitive Vitamin C, folate, betalains, and nitrates for maximum nutritional benefit.
Cooked Juicing is Easier on Digestion: Boiling beets before juicing reduces the fiber and oxalate content, making the juice milder and easier for sensitive stomachs.
Flavor Varies Significantly: Raw beet juice has a strong, earthy flavor, while cooked beet juice is naturally sweeter and less intense.
Consider Kidney Stone Risk with Raw Beets: Individuals prone to kidney stones should opt for juicing cooked beets, as boiling significantly reduces the high oxalate levels.
Athletic Performance Favors Raw: For boosting athletic performance and lowering blood pressure, the higher concentration of nitrates in raw beet juice is more effective.
Personal Goals Should Guide Your Choice: The best method depends on whether your priority is maximum nutrient intake, easier digestion, or a milder taste profile.

Juicing has long been a popular way to consume concentrated nutrients from vegetables, and beets are a standout choice due to their rich nutritional profile. However, a common question arises: is it better to juice raw or cooked beets? The answer isn't one-size-fits-all, as each method offers distinct advantages and trade-offs concerning nutrients, taste, and safety.

The Case for Juicing Raw Beets

For those seeking the maximum possible nutritional intake, juicing raw beets is the clear winner. This method preserves the highest levels of heat-sensitive compounds that can be lost during the cooking process.

Maximizing Key Nutrients

Raw beets are a nutritional powerhouse, and juicing them without heat ensures you get the full benefits. Here’s what you maximize when you go raw:

Nitrates: Raw beets contain higher levels of dietary nitrates, which the body converts into nitric oxide. This compound helps widen blood vessels, which can improve blood flow, lower blood pressure, and boost athletic performance and stamina. Studies show the effect is stronger with raw beet juice than with cooked beets.
Betalains: These powerful antioxidants are responsible for the vibrant red and yellow pigments in beets and have potent anti-inflammatory properties. They are sensitive to heat, so juicing them raw ensures their antioxidant capacity is at its peak.
Vitamin C and Folate: Water-soluble vitamins like C and folate can degrade or leach into cooking water when boiled. Raw juicing retains these essential vitamins at their highest levels, supporting immunity and cell growth.

The Downsides of Raw Juicing

While nutritionally superior in some respects, juicing raw beets does come with a few considerations:

Earthy Flavor: The potent, earthy taste of raw beets is more pronounced in the juice. While some enjoy this, others find it too strong and prefer the milder taste of cooked beets.
High Oxalate Content: Raw beets contain higher levels of oxalates. For individuals prone to calcium-oxalate kidney stones, a high intake of raw beet juice could increase risk.
Digestion: The raw vegetable can be harder to digest for some, particularly those with sensitive stomachs or irritable bowel syndrome (IBS).

The Case for Juicing Cooked Beets

Cooking beets before juicing, typically by boiling, offers a different set of advantages. This method prioritizes palatability and digestibility over preserving all heat-sensitive nutrients.

Benefits of Pre-Cooking

Reduced Oxalate Risk: Boiling beets can reduce their oxalate content by a significant amount (up to 80% if the water is discarded), making them much safer for people with a history of kidney stones.
Improved Digestibility: The heat from cooking breaks down the fibers, making the beets softer and easier on the digestive system. This can reduce bloating and gas for sensitive individuals.
Milder, Sweeter Flavor: Cooking caramelizes the natural sugars in beets, mellowing the earthy taste and resulting in a sweeter, less intense juice.
Consistent Texture: Juicing or blending cooked beets can yield a smoother, less fibrous juice, although some nutrients may be lost.

The Nutritional Compromise

While beneficial for some, the cooking process comes at a nutritional cost:

Lower Vitamin and Antioxidant Levels: The heat and water used in boiling cause a reduction in heat-sensitive vitamins like C and folate, as well as the antioxidant betalains.
Reduced Nitrate Levels: Cooking slightly decreases the bioavailability of dietary nitrates, meaning the raw juice has a more potent effect on blood pressure and athletic performance.

Raw vs. Cooked Beets for Juicing: A Comparison Table


Feature	Juicing Raw Beets	Juicing Cooked Beets
Nutrient Potency	High (Maximizes Vitamin C, Folate, Betalains)	Moderate (Heat-sensitive nutrients are reduced)
Nitrate Concentration	High (More potent effect on blood pressure/stamina)	Moderate (Slightly reduced bioavailability)
Taste Profile	Strong, earthy, and intense	Milder, sweeter, and more palatable
Digestibility	Can be challenging for sensitive stomachs	Easier to digest, less likely to cause irritation
Oxalate Content	High (Potential risk for kidney stone formers)	Low (Significantly reduced via boiling)
Preparation Time	Faster (Just wash and chop)	Longer (Includes boiling and cooling time)

Making the Right Choice for Your Needs

To decide whether you should juice raw or cooked beets, consider your primary objective. Are you an athlete looking for a performance boost and maximum nitrate intake? Then raw is likely your best bet. Are you aiming for an easily digestible, sweeter juice and need to monitor your oxalate intake due to a history of kidney stones? The cooked method is the safer, more palatable option.

For many, a balanced approach works best. You can alternate between raw and cooked juice to enjoy the full range of benefits. For example, use raw beet juice for a pre-workout boost and opt for cooked beets when making a sweeter juice blend for daily consumption. You can also combine beets with other fruits and vegetables like apples, carrots, and ginger to create a delicious, well-balanced flavor profile.

Conclusion: Your Health, Your Choice

There is no single correct way to juice beets, as both raw and cooked methods are safe and nutritious. The best choice ultimately comes down to a personal balance of health goals, taste preference, and digestive comfort. Raw beets offer peak nutritional potency for those who can tolerate their earthy flavor and higher oxalate content. Conversely, cooked beets provide an easier-to-digest, sweeter juice that is safer for individuals sensitive to oxalates. No matter your preference, incorporating this vibrant root vegetable into your diet through juicing is a fantastic way to boost your nutrient intake. To learn more about the nutritional properties of beets, you can consult authoritative sources on dietary information such as the United States Department of Agriculture (USDA).

How to Prepare Beets for Juicing

Preparing Raw Beets

Wash and Scrub: Thoroughly wash the beets under cool running water, using a vegetable brush to remove dirt.
Trim Ends: Cut off the leafy tops and the small root tip.
No Need to Peel: You can leave the skin on, as it contains extra nutrients. If the skin is tough, you may choose to peel it.
Chop: Cut the beets into smaller pieces that will fit easily into your juicer's chute or blender.

Preparing Cooked Beets

Wash and Boil: Wash the beets and place them in a pot of water. Bring to a boil and cook until tender, which can take 30-60 minutes depending on size.
Cool: Remove the beets from the water (discarding the water to reduce oxalate content) and let them cool completely.
Peel: The skins should slide off easily after cooking. Peel and chop the beets into pieces suitable for your juicer or blender.

Frequently Asked Questions

Yes, it is perfectly safe to juice raw beets. However, raw beets are high in oxalates, so individuals prone to kidney stones should be cautious with their intake. Always wash them thoroughly before juicing.

No, you don't have to peel beets before juicing. Many of the nutrients are concentrated in or near the skin. Simply wash and scrub the beets well to remove any dirt before cutting and juicing.

Yes, juicing cooked beets can result in a loss of some nutrients, particularly heat-sensitive ones like Vitamin C, folate, and betalains. Boiling causes these nutrients to leach into the cooking water.

Raw beet juice is typically more effective for lowering blood pressure. The nitrates in raw beets are at their highest concentration, and the body's conversion to nitric oxide is more potent without the heat of cooking.

To mask the earthy flavor of raw beet juice, you can combine it with other ingredients. Common additions include apples, carrots, oranges, ginger, and lemons, which add sweetness and tang.

Boiling is the most effective way to reduce oxalates by leaching them into the water, but it also causes nutrient loss. Some people may prefer steaming, which retains slightly more nutrients than boiling, or simply consuming raw beet juice in moderation if kidney stones are not a concern.

Both centrifugal and masticating juicers can handle beets. Masticating juicers (cold press) are generally more efficient at extracting juice from hard vegetables and are believed to preserve nutrients better, though the process is slower.

The pink or reddish coloration of your urine, a phenomenon called 'beeturia,' is caused by the natural pigments (betalains) in beets. It is harmless and not a cause for concern.