What Are Beets High In? A Deep Dive Into This Nutrient-Packed Root

October 7, 2025 •

4 min read

Just one cup of beets contains an impressive nutritional profile, delivering a significant portion of your daily folate, manganese, and fiber. This makes them a powerhouse of vitamins and minerals, surprisingly low in fat and calories despite their natural sweetness.

Quick Summary

Beets are notably high in nitrates, which can be converted to nitric oxide for better blood pressure, and betalains, potent antioxidants for fighting inflammation. They also supply key nutrients like folate, fiber, and important minerals such as manganese and potassium.

Key Points

Dietary Nitrates: Beets are a top source of dietary nitrates, which convert to nitric oxide in the body, helping to relax blood vessels, lower blood pressure, and enhance exercise performance.
Potent Antioxidants: The vivid color of red beets comes from betalains, powerful antioxidants with significant anti-inflammatory properties that help combat oxidative stress.
Rich in Folate: Beets contain high levels of folate (Vitamin B9), which is crucial for cellular growth, DNA repair, and overall heart health.
Great Source of Fiber: With a healthy dose of dietary fiber, beets support good digestive health by promoting regularity and feeding beneficial gut bacteria.
Valuable Minerals: Key minerals in beets include manganese, important for metabolism and bone health, and potassium, which supports nerve and muscle function.
Versatile and Low-Calorie: Beets are low in calories and can be prepared in various ways, from roasting and juicing to eating them raw in salads.

Core Nutritional Composition of Beets

Beets are a nutritional powerhouse, offering a wide array of vitamins and minerals essential for good health. A standard 100-gram serving of boiled beets contains about 44 calories, 1.7 grams of protein, and a mere 0.2 grams of fat. The majority of their nutritional value comes from their carbohydrate and micronutrient content.

Vitamins and Minerals

Folate (Vitamin B9): Beets are an excellent source of folate, providing a significant percentage of the daily recommended intake. This vitamin is crucial for cell growth, DNA formation, and plays a vital role in preventing birth defects during pregnancy.
Manganese: This mineral is abundant in beets and is involved in important bodily functions, including bone formation, nutrient metabolism, and brain health.
Potassium: Beets contain a healthy dose of potassium, which is key for maintaining proper nerve function, muscle contraction, and fluid balance. Adequate potassium intake is also associated with a reduced risk of high blood pressure.
Copper: An essential mineral, copper found in beets is necessary for energy production and the creation of certain neurotransmitters.
Vitamin C: Beets offer a good amount of vitamin C, a powerful antioxidant that helps protect cells from damage and supports the immune system.

Powerful Plant Compounds and Their Benefits

Beyond the basic vitamins and minerals, beets contain several unique plant-based compounds that are responsible for many of their most celebrated health benefits.

Dietary Nitrates for Heart Health and Performance

Beets are one of the richest vegetable sources of dietary nitrates. When consumed, these nitrates are converted in the body into nitric oxide, a molecule that dilates and relaxes blood vessels. This leads to a number of positive effects, including:

Lowered Blood Pressure: The vasodilating effect of nitric oxide can significantly reduce both systolic and diastolic blood pressure, lowering the risk of heart disease and stroke.
Enhanced Athletic Performance: For athletes, the increased blood flow and oxygen delivery to muscles can improve cardiorespiratory endurance and increase the time it takes to become exhausted. Studies have shown improvements in cycling and running performance after beetroot juice consumption.

Betalains: Potent Antioxidants and Anti-inflammatories

These are the pigments responsible for the beet's vibrant red and yellow colors. Betalains have strong antioxidant and anti-inflammatory properties, which help protect the body's cells from oxidative damage and reduce chronic inflammation. Chronic inflammation is linked to numerous health conditions, including obesity, heart disease, and some cancers.

Dietary Fiber for Digestive Wellness

Beets are a great source of dietary fiber, with approximately 2 to 3 grams per 100-gram serving. Fiber is crucial for digestive health, helping to regulate bowel movements and feed the beneficial bacteria in your gut. This can prevent conditions like constipation and diverticulitis and has been linked to a lower risk of chronic diseases such as type 2 diabetes and colon cancer.

Beetroot vs. Beet Greens: A Nutritional Comparison

While the root is the most common part of the plant consumed, the leafy greens are also edible and highly nutritious. Here's a comparison of their nutritional profiles.


Nutrient	Cooked Beetroot (100g)	Cooked Beet Greens (100g)
Calories	~44 kcal	Low, non-starchy
Fiber	~2.0 g	Similar to other dark leafy greens
Folate	~20% DV	Rich source
Vitamin C	~4% DV	Rich source
Iron	~4% DV	Good source
Vitamin K	Trace	Excellent source
Antioxidants	Betalains	Other antioxidants
Nitrates	High	Also rich in nitrates

How to Incorporate Beets into Your Diet

Beets are a versatile vegetable that can be enjoyed in many ways. Here are some simple methods:

Roasted: Drizzle with olive oil and herbs for a warm, earthy side dish.
Juiced: Blend raw beets with other fruits and vegetables like carrots, apples, or ginger for a nutrient-dense drink.
Raw: Grate raw beets into salads or slaws for a crisp texture and vibrant color.
Steamed: A gentler cooking method that retains more nutrients and offers a milder flavor.
In Baked Goods: Their natural sweetness makes them a great, moist addition to brownies, muffins, or cakes.

Important Considerations and Potential Side Effects

While generally healthy, there are a few things to keep in mind when consuming beets:

Beeturia: Some individuals may notice a harmless red or pink discoloration of their urine or stool after eating beets, a condition known as beeturia.
Kidney Stones: Beets contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should limit their intake of high-oxalate foods.
Blood Pressure: People with naturally low blood pressure or those taking blood pressure medication should consult a doctor, as the nitrates in beets can cause a further reduction.
Digestive Discomfort: For some, particularly those with Irritable Bowel Syndrome (IBS), beets can cause digestive issues like bloating or gas.

Conclusion

Beets are a remarkable and nutrient-dense root vegetable, high in a variety of beneficial compounds. From their high concentration of dietary nitrates that aid heart health and athletic performance to their powerful betalain antioxidants that fight inflammation, beets offer a wide range of health benefits. Their rich content of folate and fiber further supports overall well-being. By understanding what beets are high in, individuals can better appreciate this versatile food and find creative ways to incorporate it into a balanced and healthy diet.

For more in-depth information on the scientific evidence behind beetroot's benefits, see this comprehensive review from the National Institutes of Health: The Potential Benefits of Red Beetroot Supplementation in Health and Disease

Frequently Asked Questions

Beets contain natural sugars, but they also have a good amount of fiber, which helps regulate the absorption of sugar and prevents rapid spikes in blood sugar levels.

Yes, several studies indicate that the high concentration of nitrates in beets can cause a significant, though temporary, reduction in blood pressure levels.

For most individuals, eating a moderate amount of beets daily is safe and beneficial. However, those prone to kidney stones or with low blood pressure should exercise caution due to the oxalate and nitrate content.

Eating beets raw or steaming them are among the healthiest methods, as they retain most of their nutrients. Boiling can cause water-soluble nutrients, including some nitrates and vitamins, to leach out.

This effect, known as beeturia, occurs in some people and is caused by the pigment betalain. It is harmless and simply means the pigment has passed through your body without being fully broken down.

Yes, beet greens are highly nutritious, much like spinach or chard. They are low in calories and packed with vitamins and minerals, including a good amount of iron.

Yes, research suggests that the nitrates in beets can improve exercise performance, particularly in endurance activities, by enhancing oxygen utilization.