Is It Better to Eat Beets Raw or Cooked? A Nutritional Breakdown

October 4, 2025 •

4 min read

Beetroots are exceptionally rich in dietary nitrates, which the body converts into nitric oxide to help improve blood flow and lower blood pressure. When evaluating if it is better to eat beets raw or cooked, you must weigh the nutritional trade-offs between maximizing heat-sensitive compounds and improving digestibility.

Quick Summary

The best way to eat beets depends on your goals: raw retains maximum heat-sensitive vitamins and nitrates, while cooking makes them easier to digest and reduces oxalate content.

Key Points

Raw beets offer maximum nutrients: Preserve heat-sensitive vitamins C, folate, and potent antioxidants like betalains.
Cooked beets aid digestion: The heat softens fiber, making them easier to digest for sensitive stomachs.
Raw is best for nitrates: Delivers higher levels of dietary nitrates, beneficial for athletic performance and blood pressure control.
Cooking lowers oxalate content: Boiling in particular leaches out oxalates, which can help those at risk for kidney stones.
Cooking method matters: To retain nutrients when cooking, opt for steaming or roasting over boiling.
Both forms are healthy: Raw and cooked beets offer significant nutritional benefits, so the best choice depends on individual health goals.

Beets are a versatile and nutrient-dense root vegetable, often hailed as a superfood for their rich nutritional profile. However, how you prepare them dramatically impacts their taste, texture, and nutritional value. The debate over whether to eat them raw or cooked doesn't have a single answer; the right choice depends on your specific health needs, taste preferences, and digestive health.

The Nutritional Showdown: Raw vs. Cooked Beets

At their core, beets are packed with folate, manganese, potassium, iron, and fiber. They also contain unique plant compounds like betalains (potent antioxidants) and dietary nitrates (beneficial for blood pressure and athletic performance). The key difference lies in how cooking affects these compounds.

Raw Beets: For Maximum Nutrient Potency

Eating beets raw is the best way to preserve their heat-sensitive nutrients at peak levels.

Higher Vitamin C and Folate: Raw beets retain more of their water-soluble vitamins, such as vitamin C and folate, which can be lost during cooking.
Stronger Antioxidant Power: The betalain antioxidants, responsible for the beet's vibrant color, are more robust in their raw state. Heat can degrade these compounds, reducing their anti-inflammatory and detoxifying effects.
Maximum Nitrate Content: While cooked beets still contain nitrates, research suggests that raw beets, especially in juice form, deliver a more potent blood pressure-lowering effect due to higher nitrate levels. This is particularly beneficial for athletes seeking to improve performance.

However, raw beets contain higher levels of oxalates, which can be a concern for individuals with a history of kidney stones. Their firm, earthy texture can also be tougher to digest for those with sensitive stomachs.

Cooked Beets: For Easier Digestion and Lower Oxalates

Cooking beets can be more suitable for people with digestive issues or certain health conditions. The primary cooking methods—steaming, roasting, and boiling—each have different effects on the final nutritional profile.

Improved Digestibility: Heat softens the beet's fibrous structure, making it gentler on the digestive system. This can help reduce issues like gas and bloating for some individuals.
Reduced Oxalate Content: Boiling is particularly effective at leaching out oxalates into the cooking water. This makes cooked beets a safer option for those susceptible to kidney stones.
Retained Minerals: While heat-sensitive nutrients are reduced, minerals like potassium, iron, and magnesium are largely retained, especially with cooking methods that minimize nutrient loss, like steaming or roasting.

How to Retain the Most Nutrients When Cooking

The cooking method is crucial for nutrient retention.

Steaming: Considered the gold standard for preserving nutrients because it minimizes contact with water, reducing the leaching of water-soluble vitamins and betalains.
Roasting: Keeps most nutrients contained within the beet, especially when roasted at lower temperatures. This method also enhances the beet's natural sweetness and flavor.
Boiling: The least ideal method, as water-soluble nutrients and nitrates can easily leach into the boiling water and be poured down the drain. To minimize loss, cook for a shorter time and consider using the cooking liquid for soups or sauces.

Comparison of Raw vs. Cooked Beets


Feature	Raw Beets	Cooked Beets (Steamed/Roasted)
Vitamin C	Higher concentration	Lower (heat-sensitive)
Folate	Higher concentration	Lower (water-soluble)
Nitrates	Maximum levels for vasodilation and athletic performance	Lower, but still beneficial; levels depend on method
Antioxidants (Betalains)	Higher potency due to no heat degradation	Slightly reduced potency from heat exposure
Digestibility	Firm texture; potentially more difficult to digest	Softer texture; easier for sensitive stomachs
Oxalate Content	Higher levels	Lower (especially with boiling)
Fiber	Intact cellular structure provides maximum prebiotic fiber	Softened fiber, still provides good digestive benefits
Flavor Profile	Earthy, slightly pungent flavor	Sweeter, richer, and more mellow flavor

Versatile Ways to Enjoy Beets

Regardless of your choice, incorporating beets into your diet is simple. Here are a few preparation ideas:

Raw Beet Preparations

Grated Salad: Finely grate raw beets and toss into a salad for an earthy, crunchy texture.
Beet Juice: Blend raw beets with apples or carrots for a nutrient-concentrated juice.
Thinly Sliced Carpaccio: Use a mandoline to thinly slice raw beets, then marinate in a light citrus vinaigrette.

Cooked Beet Preparations

Roasted Beets: Cube and toss with olive oil, salt, and herbs, then roast until tender and sweet.
Steamed Beets: Steam whole or chopped beets until tender-crisp to preserve nutrients, then cool and add to salads.
Borscht: Use boiled beets to make this classic soup, incorporating the cooking water to retain some lost nutrients.

Conclusion: The Final Verdict

Ultimately, the choice between raw or cooked beets hinges on your personal health goals and digestive system. If you want to maximize the intake of heat-sensitive vitamins, nitrates, and antioxidants for things like athletic performance or blood pressure management, raw beets are the optimal choice. Just be mindful of the higher oxalate content and potential digestive irritation. If, however, you have a sensitive stomach or are prone to kidney stones, cooked beets offer a more digestible option with lower oxalate levels, while still providing ample minerals and antioxidants. For cooking, steaming or roasting is generally better than boiling for nutrient retention. No matter your choice, regularly including this vibrant vegetable in your diet will provide numerous health benefits.

For more information on the health benefits of beets, you can consult reputable nutrition resources, such as those provided by Healthline.

Healthline: “9 Impressive Health Benefits of Beets”, June 05, 2023. Accessed October 4, 2025.
Stubborn Seed: “What Is the Healthiest Way to Eat Beets?”, July 15, 2020. Accessed October 4, 2025.
NDTV: “Raw Or Boiled? Best Way To Consume Beetroots”, May 21, 2025. Accessed October 4, 2025.

Frequently Asked Questions

Yes, raw beets generally contain a higher concentration of folate than cooked beets. Since folate is a water-soluble vitamin, it can degrade and leach into the water when beets are boiled.

For enhancing athletic performance, raw beets or beetroot juice are often preferred. Raw beets deliver a higher dose of dietary nitrates, which convert to nitric oxide to improve oxygen use and blood flow to muscles.

Yes, cooked beets are still very healthy. While some heat-sensitive vitamins may be reduced, cooked beets retain important minerals like potassium, iron, and magnesium. The cooking process also makes them easier to digest for many people.

To enjoy raw beets, you can finely grate them for salads, use a mandoline to slice them thinly for a carpaccio, or blend them into a smoothie. Marinating thin slices in an acidic dressing can also help soften them slightly.

Cooking can partially degrade the betalain compounds that give beets their color and anti-inflammatory properties. To maximize these benefits, it's best to eat them raw or choose gentle cooking methods like steaming for a shorter duration.

Most people can safely eat raw beets. However, individuals with sensitive digestion or those prone to kidney stones should be cautious. Raw beets contain higher levels of oxalates and can be tougher to digest for some.

Steaming is considered the best cooking method for nutrient preservation, as it minimizes water contact and retains more of the heat-sensitive and water-soluble vitamins compared to boiling.