Is Beetroot High in Iron? Separating Fact from Red-Colored Fiction

October 15, 2025 •

4 min read

Despite a popular misconception often linked to its deep red color, a 100-gram serving of raw beetroot contains only a moderate amount of iron, about 0.8 milligrams. The belief that is beetroot high in iron stems more from its color than its actual mineral density.

Quick Summary

Beetroot is not a high-iron food despite its vibrant red color, which comes from compounds called betalains. While it contains some iron, far better sources exist, and its vitamin C content is crucial for absorption. It's important to know the facts to build a balanced diet.

Key Points

Moderate Iron Content: Raw beetroot contains a modest 0.8 mg of non-heme iron per 100g, which is not considered high compared to other sources.
Red Color is Not from Iron: The deep red pigment in beetroot is from betalains, not iron, debunking the common myth that its color indicates high iron content.
Beet Greens are Richer in Iron: The leafy green tops of beets are a more concentrated source of iron than the root itself, offering around 3 mg per cooked cup.
Vitamin C Enhances Absorption: The vitamin C naturally present in beetroot aids in the absorption of its non-heme iron, making it beneficial when paired with other iron-rich foods.
Beetroot Has Other Impressive Benefits: Beyond iron, beetroot is known for its high nitrate content, which improves blood flow, lowers blood pressure, and boosts athletic performance.

The Truth About Beetroot and Iron

Beetroot has long been celebrated for its health benefits, and its striking crimson hue has led many to believe it is a powerful weapon against iron deficiency anemia. However, this is a classic nutritional misconception. The root vegetable itself contains a modest amount of iron, and its rich color is due to a completely different set of compounds called betalains, not high iron levels. For individuals relying on plant-based diets, understanding the actual iron content is crucial for proper meal planning.

The Iron Content of Beets and Beet Greens

Let's get specific about the numbers. The iron content of beetroot is relatively low when compared to other sources, especially the edible greens attached to the root. For example, a 100-gram serving of raw beetroot offers approximately 0.8 mg of iron. While this is a contribution, it is not a primary source. The iron found in beets is also non-heme iron, which the body absorbs less efficiently than heme iron found in animal products.

Interestingly, the part of the plant most often discarded is actually a better source of iron. Beet greens contain nearly 3 mg of iron per cooked cup, making them a more concentrated source than the root itself. This highlights the importance of using the entire plant and dispelling the myth that the root is the iron powerhouse.

The Role of Vitamin C and Absorption

One of beetroot's key advantages in the context of iron is its vitamin C content. Vitamin C is a powerful enhancer of non-heme iron absorption. Including beetroot in a meal that also contains other iron-rich plant foods, such as lentils or spinach, can help the body absorb more of that non-heme iron. For example, a beetroot and carrot juice often includes a dash of lemon juice, leveraging vitamin C to maximize absorption.

Beetroot offers numerous other benefits that contribute to overall health:

Nitrate Content: Beets are exceptionally rich in inorganic nitrates, which the body converts to nitric oxide. This compound helps relax and widen blood vessels, leading to lower blood pressure and improved blood flow.
Athletic Performance: The nitrates in beetroot have been shown to enhance athletic performance and stamina by increasing oxygen use efficiency.
Anti-Inflammatory Properties: The betalain pigments in beetroot possess anti-inflammatory properties, which may help protect against chronic inflammation.
Folate: Beetroot is a great source of folate (vitamin B9), essential for cell growth and function.
Fiber: A good source of dietary fiber, beetroot promotes healthy digestion and regularity.

How Beetroot Compares to Other Iron-Rich Foods

To put beetroot's iron content into perspective, it's helpful to compare it with other dietary sources. The following table illustrates the iron content of a standard serving for several foods, highlighting why beetroot is not considered a top-tier iron source.


Food (Standard Serving)	Type of Iron	Iron Content (Approx. mg)	Bioavailability	Top Iron Source?
Beetroot (100g, raw)	Non-heme	0.8	Lower	No
Cooked Spinach (1/2 cup)	Non-heme	3.4	Lower	No
Lentils (1/2 cup, cooked)	Non-heme	3.5	Lower	Yes (Plant-Based)
Pumpkin Seeds (1/4 cup)	Non-heme	4.7	Lower	Yes (Plant-Based)
Beef Liver (3 oz)	Heme	5.2	Higher	Yes (Animal-Based)
Oysters (3 oz)	Heme	13.2	Higher	Yes (Animal-Based)

This comparison table clearly shows that while beetroot contributes some iron, foods like lentils, pumpkin seeds, and lean red meat are significantly more potent sources, especially when considering the higher absorption rate of heme iron.

Enhancing Your Iron Intake: A Holistic Approach

For those aiming to increase their iron levels, particularly individuals on a plant-based diet or those with anemia, it is best to rely on a variety of iron-rich foods rather than a single source like beetroot. A balanced approach focuses on combining different foods to maximize absorption and overall nutrient intake.

Combining Foods for Better Absorption

To increase your body's ability to absorb non-heme iron, consider these strategies:

Pair with Vitamin C: Always consume plant-based iron sources with a source of vitamin C. This can be as simple as adding lemon juice to a lentil salad or serving beetroot with a side of citrus fruits.
Use Allium Vegetables: Cooking iron-rich foods with garlic and onions has been shown to increase iron absorption.
Soak and Sprout: Soaking and sprouting legumes and seeds can reduce the levels of phytates, compounds that inhibit iron absorption.
Cook in an Iron Skillet: Cooking in a cast-iron skillet can increase the iron content of foods.

Identifying Richer Sources of Iron

While beetroot offers many health benefits, it should be part of a broader strategy for iron intake. Focus on incorporating these richer sources into your diet:

Legumes: Lentils, chickpeas, and beans are excellent plant-based sources.
Tofu and Tempeh: These soy products are good iron sources for vegetarians and vegans.
Dark Leafy Greens: Spinach and kale are more iron-rich than beetroot, though pairing them with vitamin C is still recommended due to oxalates.
Seeds: Pumpkin and sesame seeds (tahini) offer a significant iron boost.
Dried Fruits: Apricots and raisins can be a convenient source of iron.

Conclusion: Context is Key

So, is beetroot high in iron? The definitive answer is no. It is a good source of many other vital nutrients, including nitrates for heart health and performance, but it is not an iron heavyweight. The rich red color is a result of potent antioxidants, not a high concentration of iron. For individuals looking to boost their iron levels, a better strategy involves combining a variety of genuinely iron-rich foods with vitamin C to maximize absorption. While beetroot can and should be part of a healthy diet, it is best viewed for its broader nutritional profile rather than as a primary source of iron. A balanced diet incorporating diverse iron sources is the most effective approach to preventing and managing iron deficiency. A medical professional should always be consulted for concerns about anemia or significant dietary changes. For more authoritative dietary information, refer to the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

No, beetroot is not an effective treatment for anemia on its own because its iron content is too low to make a significant impact. While it can be part of a healthy diet, individuals with anemia need to focus on richer sources of iron and consult a healthcare professional.

Heme iron is found in animal products like meat and seafood and is more easily absorbed by the body. Non-heme iron comes from plant sources, including beetroot, and is not as efficiently absorbed.

While beetroot contains nutrients like iron and folate that are essential for red blood cell production, eating it alone won't drastically increase hemoglobin. Studies showing increases often involve concentrated beetroot juice over several weeks, used in conjunction with other iron-boosting strategies.

Many foods contain significantly more iron than beetroot, including lentils, chickpeas, pumpkin seeds, tofu, spinach, and animal sources like beef and oysters.

To maximize non-heme iron absorption, consume it with foods rich in vitamin C, such as citrus fruits, bell peppers, or tomatoes. Cooking with allium vegetables (garlic, onion) and soaking legumes and grains also helps.

Beetroot juice is not a primary solution for iron deficiency. It provides some iron and a healthy dose of vitamin C, but it's not a substitute for a diet rich in high-iron foods or, if necessary, medical treatment recommended by a doctor.

The iron in both beet greens and the root is non-heme iron and shares a similar absorption rate. However, because the greens have a higher iron content per serving, they offer a greater quantity of the mineral.