What Are the Healthiest Beets to Eat?

November 19, 2025 •

4 min read

According to research, beetroots are a rich source of bioactive compounds and dietary nitrates that can benefit cardiovascular and cognitive health. To determine what are the healthiest beets to eat, it is helpful to explore the unique properties of different beet varieties and how preparation methods can maximize their nutritional impact.

Quick Summary

This guide compares the nutritional differences between red and golden beets, explores the benefits of dietary nitrates and antioxidants, and explains the best cooking methods to maximize health.

Key Points

Red vs. Golden: Both varieties are highly nutritious, with similar fiber, folate, and nitrate levels, but offer different antioxidant compounds.
Antioxidant Profile: Red beets have more anti-inflammatory betacyanins, while golden beets provide higher levels of lutein and zeaxanthin, supporting eye health.
Heart and Brain Benefits: The nitrates in both red and golden beets boost athletic performance, lower blood pressure, and improve blood flow to the brain.
Optimal Cooking: Steaming, roasting, or eating beets raw preserves nutrients better than boiling, which can cause water-soluble nutrients like folate to leach out.
Don't Ignore the Greens: Beet greens are exceptionally nutritious, containing high levels of vitamins A, C, and K, and should be included in your diet.
Variety is Best: Consuming both red and golden beets provides the widest array of antioxidants and phytonutrients for overall health.

The Nutritional Powerhouse: Comparing Beet Varieties

When considering which beet is the healthiest, the answer largely depends on the specific nutrients you seek. While all beets are rich in vitamins, minerals, and fiber, the unique pigments responsible for their vibrant colors provide distinct antioxidant profiles. The most common varieties are red, golden, and candy-striped Chioggia beets, along with the lesser-known white beet.

The Earthy Power of Red Beets

Red beets are the most common and recognizable variety, known for their deep, ruby-red color and distinct earthy flavor. This color comes from a high concentration of betacyanins, a type of betalain pigment with powerful antioxidant and anti-inflammatory properties. A diet rich in betacyanins can help protect the body from oxidative stress and inflammation, which are linked to chronic conditions like heart disease.

Additionally, red beets tend to have slightly higher levels of folate and nitrates compared to other varieties. Nitrates are converted by the body into nitric oxide, a molecule that helps dilate blood vessels, improve blood flow, and lower blood pressure. This makes red beets particularly effective for heart health and athletic performance. The greens of red beets are also packed with nutrients like vitamin K and iron.

The Milder, Sweeter Golden Beets

Golden beets offer a less intense, sweeter, and milder flavor profile than their red counterparts, making them a great option for those who find the earthy taste overpowering. Their sunny yellow color comes from another group of betalain pigments called betaxanthins. While perhaps less potent as antioxidants compared to betacyanins, betaxanthins still provide significant health benefits.

Golden beets also contain higher levels of the carotenoids lutein and zeaxanthin, which are crucial for maintaining eye health. Nutritionally, golden beets are very similar to red beets in terms of fiber, potassium, and manganese. They offer comparable levels of dietary nitrates for cardiovascular benefits but without the risk of 'beeturia,' the harmless red or pink urine discoloration some people experience after eating red beets.

The Subtle White and Stripped Chioggia Varieties

White beets, or sugar beets, are the least common edible variety and have very little pigment. Consequently, they lack the high antioxidant content from betalains found in their colorful relatives. While they still offer basic nutrients like fiber and potassium, their overall health benefits are considered inferior to red or golden beets. Chioggia beets, also known as 'candy cane' beets, are a visually appealing striped variety with alternating red and white rings. They have a milder flavor and antioxidant profile than red beets but more than white beets. Their nutritional value sits somewhere between the two.

Healthiest Ways to Prepare and Eat Beets

The preparation method significantly impacts the nutritional value of beets. Some nutrients, particularly water-soluble vitamins like folate, can leach out during cooking. To preserve the maximum amount of nutrients, consider these methods:

Roasting: This method locks in flavor and nutrients. Wrap whole, trimmed beets in foil and roast until tender. The skin will slip off easily once they've cooled slightly.
Steaming: Steaming is an excellent choice for retaining water-soluble vitamins. Place beets in a steamer basket over boiling water until tender.
Raw: For a nutrient-dense and crunchy addition to salads or juices, grate or thinly slice raw beets. The raw form retains all the vitamins and minerals.
Using the Greens: Do not discard the beet greens! They are even more nutritious than the roots, rich in vitamins A, C, and K, as well as calcium and iron. Sauté them with garlic, similar to spinach or Swiss chard.

Nutritional Comparison of Beet Varieties


Nutrient Highlight	Red Beets	Golden Beets	White Beets
Primary Antioxidants	Betacyanins	Betaxanthins, Lutein/Zeaxanthin	Limited
Antioxidant Power	Highest Betalain content	Moderate Betalain content	Low
Dietary Nitrates	High (similar to golden)	High (similar to red)	Low
Folate	High (similar to golden)	High (similar to red)	Lower
Flavor Profile	Earthy, rich	Sweeter, milder	Very mild, less distinctive
Kidney Stone Risk	High oxalate content	High oxalate content	Lower Oxalate Content
Beeturia (Urine Discoloration)	Possible in some people	Unlikely	No

Conclusion: Which Beets Reign Supreme?

Ultimately, the healthiest beets to eat are the ones you enjoy most and will consume regularly. While red beets offer a slight edge in certain antioxidants like betacyanins and a deeper, earthier flavor, golden beets provide comparable nitrate levels and unique carotenoids beneficial for eye health, all with a milder taste profile. For maximum nutritional variety, a combination of both red and golden beets is ideal, ensuring a broad spectrum of health-promoting phytonutrients. Furthermore, always remember to incorporate the highly nutritious beet greens into your meals to round out your beet consumption. Regardless of your color preference, prioritizing minimal cooking methods like roasting, steaming, or consuming them raw will help preserve their full nutritional value.

For more detailed information on how beetroot benefits cardiovascular health, consult sources like the National Institutes of Health.

Note: Beets are high in oxalates, which may contribute to kidney stones in susceptible individuals. Individuals with a history of kidney stones should consume beets in moderation and consult a healthcare provider.

A Final Word on What Are the Healthiest Beets to Eat

By choosing vibrant red or golden beets and incorporating their greens, you gain the benefits of powerful antioxidants and heart-healthy nitrates. The minimal nutritional differences between red and golden varieties mean personal preference should be your guide. When considering what are the healthiest beets to eat, think of color variety, cooking method, and utilizing the whole vegetable for the most comprehensive benefits.

Frequently Asked Questions

Not necessarily. While red beets have a higher concentration of certain antioxidants called betacyanins, golden beets contain different beneficial antioxidants like betaxanthins, lutein, and zeaxanthin. Both are excellent sources of nitrates, fiber, and vitamins, offering unique but equally valuable health benefits.

Beets are high in dietary nitrates, which the body converts into nitric oxide. This compound helps relax and widen blood vessels, leading to lower blood pressure, improved blood flow, and enhanced athletic performance.

Yes, water-soluble nutrients like folate can be lost when beets are boiled. To minimize nutrient loss, opt for cooking methods like roasting or steaming, which help retain nutrients effectively.

Yes, beet greens are highly nutritious and edible. They are a rich source of vitamins A, C, and K, as well as minerals like potassium, and can be sautéed or added to salads.

Some individuals may experience a harmless reddish-pink discoloration of urine or stool, a condition called beeturia. Additionally, due to their high oxalate content, people prone to kidney stones should consume beets in moderation.

While beet juice contains a high concentration of nitrates and betalains, it lacks the beneficial fiber found in whole beets. Drinking juice can be a quick way to get nutrients, but consuming the whole beet offers the added benefit of dietary fiber for digestive health.

For optimal storage, trim the greens from the roots, leaving about an inch of stem. Store the roots in a plastic bag in the refrigerator for up to a month. Store the greens separately and use them within a few days.