Does Beet Juice Have a Lot of Calories? Unpacking the Nutritional Facts

December 19, 2025 •

3 min read

Beet juice provides approximately 100-110 calories per 8-ounce serving, mainly from carbohydrates. The calorie count varies based on preparation methods and how it is compared to other juices.

Quick Summary

The calorie content of beet juice is detailed in this guide, including how the juicing process affects its caloric density. Strategies for consumption with awareness of calorie intake and comparisons to popular juices are provided.

Key Points

Concentrated Calories: Juicing beets removes fiber, which concentrates the natural sugars and nearly doubles the calorie count compared to eating raw, whole beets.
Natural Sugars: The calorie content in beet juice primarily comes from natural sugars, which are quickly absorbed without fiber.
Moderate Compared to Fruit Juices: Beet juice is generally lower in sugar and calories than many pure fruit juices like apple or grape juice.
Calorie-Cutting Techniques: You can reduce the calorie content by diluting beet juice with water or blending it with lower-calorie vegetables like cucumber or celery.
Health Benefits Beyond Calories: Beet juice offers numerous benefits such as blood pressure reduction and improved athletic performance due to nitrates and antioxidants.
Mindful Consumption: For those managing blood sugar or weight, consuming beet juice in moderation or with other foods is recommended to mitigate the effects of its concentrated sugars.

Understanding the Calories in Beet Juice

When evaluating the calorie content of beet juice, it's important to understand the concept of 'a lot'. The concentration of nutrients during the juicing process increases the calorie count. An 8-ounce glass of beet juice contains around 100-110 calories, almost double the 58 calories in a cup of raw, chopped beets. This difference is due to the removal of fiber during juicing, which leaves behind a concentrated form of sugar and liquid. Pure beet juice does not have added ingredients, and the increased calories result from the concentration of the vegetable's natural energy sources.

Origins of Calories in Beet Juice

About 95% of the sugar in beets comes from sucrose, with the remainder from glucose and fructose. Juicing beets gives a concentrated dose of this natural sugar. Without fiber, the sugar is absorbed rapidly into the bloodstream, potentially leading to a faster spike in blood sugar compared to eating whole beets. This quick absorption is important for individuals monitoring their sugar intake, such as those with diabetes. Beet juice also offers nutrients like potassium, folate, and antioxidants.

Comparing Beet Juice with Other Common Juices

It is helpful to compare beet juice with other common juices to put the calorie content into perspective. Beet juice has a moderate calorie count, with specific nutritional benefits, as shown in the table below.


Juice (8 oz / 240 mL)	Approximate Calories	Sugar Content	Primary Nutrient Benefit
Beet Juice (Pure)	110	~22g	Nitrates (for blood flow), Betalains (antioxidants)
Apple Juice (Pure)	~114	~24g	Vitamin C, Antioxidants
Orange Juice (Pure)	~112	~21g	Vitamin C, Folate
Grape Juice (Pure)	~150	~36g	Antioxidants (resveratrol)
Carrot Juice (Pure)	~94	~9g	Vitamin A (beta-carotene)
Celery Juice (Pure)	~45	~4g	Vitamins A, K, Folate

Methods for a Lower-Calorie Beet Juice

Several strategies can be used to gain the benefits of beet juice while minimizing calories. The key is to reduce the concentration of beet sugar and increase the volume with lower-calorie ingredients.

Dilution with water: Adding water to beet juice can reduce the calories without significantly changing the taste. This also aids in hydration.
Blending with low-calorie vegetables: Combine beet juice with other nutrient-rich, low-calorie vegetables such as cucumber, celery, or leafy greens.
Addition of low-sugar fruits: Use a small amount of low-sugar fruits like berries or lemon to balance the beet flavor without a significant increase in calories.
Retaining some pulp: If using a high-speed blender, you can retain some of the fibrous pulp in the drink. This adds bulk and fiber, which slows sugar absorption and promotes a feeling of fullness.

Beyond Calories: The Health Benefits of Beet Juice

Beet juice offers several health benefits despite its concentrated sugar content. High nitrate and antioxidant levels provide significant advantages.

Lower Blood Pressure: Nitrates are converted into nitric oxide, which helps to relax and widen blood vessels, leading to lower blood pressure. This is especially beneficial for people with hypertension.
Improved Athletic Performance: The increase in nitric oxide also boosts oxygen and nutrient delivery to muscles, which can enhance exercise endurance and stamina.
Anti-inflammatory Properties: The red pigments, betalains, are powerful antioxidants with anti-inflammatory effects.
Liver Support: The betaine in beet juice may help prevent or reduce fatty deposits in the liver.
Rich in Minerals and Vitamins: Beet juice is a good source of potassium, folate, and other nutrients that contribute to overall health.

Conclusion: Making Informed Choices

Whether beet juice has “a lot” of calories depends on your dietary goals and how you prepare it. Pure beet juice contains a moderate number of calories and concentrated natural sugar, but its high nutrient and nitrate content provides significant health advantages. These advantages are especially beneficial for athletes and those managing blood pressure. By focusing on moderation and smart preparation, such as dilution or blending with low-calorie vegetables, it is easy to control the calorie impact while maximizing the health-boosting properties. Consider the overall nutritional profile rather than focusing on a single number. Remember that fresh, whole foods such as beets offer fiber, which moderates sugar absorption and is often a more filling option. Further research on beet juice and athletic performance can be found via the Journal of the International Society of Sports Nutrition (JISSN).

Frequently Asked Questions

Compared to some fruit juices, beet juice contains less sugar. However, it contains a concentrated amount of natural sugars, with around 19-22 grams per 8-ounce serving. The lack of fiber in the juice results in quick absorption of these sugars, which is a key difference from eating whole beets.

Beet juice is unlikely to cause weight gain when consumed in moderation and as part of a balanced diet. Excessive consumption without adjusting overall calorie intake could contribute to weight gain over time.

Both offer benefits, but eating whole beets provides more fiber, which helps slow sugar absorption and promotes fullness. The best option depends on your goal; for athletic performance, the concentrated nitrates in juice might be preferred, while for digestive health, the fiber in whole beets is key.

Beet juice has a higher calorie and sugar content than lower-calorie vegetable juices like pure celery juice, but a comparable or lower caloric load than pure carrot juice. Its calorie count is significantly lower than most fruit juices.

Blending beets uses the whole vegetable, retaining the fiber. The nutritional and calorie content is the same, but the fiber slows sugar absorption, making it a more balanced option than traditional juicing.

To reduce the calorie density, dilute the beet juice with water or add low-calorie vegetables like cucumber or celery when blending. This increases the volume and nutrient content while reducing the concentration of sugar from the beets.

Yes, concentrated beet juice shots may have a higher nitrate content per milliliter but also contain a higher concentration of sugar and calories. It is important to always check the product label for specific nutritional information.