What is the best part of beet to eat?

December 16, 2025 •

4 min read

While the deep-colored root is often the star, surprisingly, beet greens are often more nutritionally dense, boasting significantly higher levels of certain vitamins and minerals. This guide explores each part of the beet to help you decide which to eat for optimal health and taste.

Quick Summary

Both the beet roots and greens are edible and highly nutritious, with beet greens often packing a more potent vitamin punch. You can eat the leaves and stems raw or cooked, while the roots can be roasted, boiled, or enjoyed fresh for their earthy, sweet flavor.

Key Points

Beet Greens often beat the Root: Nutritionally, beet greens can be even more potent than the root, containing more Vitamin A, C, and iron.
Both Parts are Edible: Every part of the beet plant, including the roots, greens, and stems, is safe and delicious to eat.
Roots are Rich in Nitrates: The beetroot is a major source of nitrates, which help lower blood pressure and improve athletic performance.
Greens are Vitamin Powerhouses: The leafy tops are packed with vitamins A, C, and K, along with important minerals like iron and calcium.
Cooking Affects Nutrients: To get the most nutrients, consume beet greens raw or lightly sautéed, while limiting the cooking time for the root.
Don't Throw Away the Stems: The colorful beet stems are edible and can be cooked along with the greens for added texture and nutrients.
Skins are Also Edible: The skin on young beets can be eaten for an extra nutrient boost; just scrub them well.

Root vs. Greens: A Nutritional Showdown

When considering what is the best part of beet to eat, it's important to look at the unique nutritional profile of each component. The beetroot and its greens offer different, yet equally valuable, health benefits, making the entire plant a powerhouse of goodness. The root is celebrated for its earthy, sweet flavor and vibrant color, while the leafy tops are often discarded, despite being a treasure trove of vitamins and minerals.

The Beetroot: A Sweet and Earthy Powerhouse

The bulbous root of the beet plant is what most people associate with this vegetable. It is a fantastic source of several key nutrients that contribute to overall health.

Nitrates: Beets are rich in inorganic nitrates, which the body converts into nitric oxide. This helps relax and dilate blood vessels, which can lead to lower blood pressure and improved blood flow.
Antioxidants: The vibrant red and yellow colors of beets come from betalains, powerful antioxidants and anti-inflammatory compounds.
Fiber and Folate: The root provides a good amount of dietary fiber for digestive health and is an excellent source of folate (Vitamin B9), which is crucial for cell growth and DNA synthesis.
Manganese and Potassium: It also contains significant levels of manganese, important for bone formation, and potassium, which helps regulate heartbeat and blood pressure.

Cooking methods for the root vary. Roasting or boiling are common, but to maximize the retention of certain nutrients, such as folate, shorter cooking times are recommended. Steaming for around 15 minutes is a great option to preserve more of the betalain antioxidants.

The Beet Greens and Stems: An Overlooked Nutrient Champion

Far from being a waste product, beet greens and stems are among the most nutritious parts of the plant and are completely edible. They have a flavor similar to Swiss chard or spinach and cook up into silky, tender greens.

Rich in Vitamins: The leafy tops are an outstanding source of Vitamins A, C, and K. In fact, they contain more iron than spinach and provide several times more Vitamin A than the root.
Heart Health: The stems and leaves are loaded with folate, magnesium, and other antioxidants, making them great for heart health and fighting inflammation.
Fiber for Digestion: Like the root, beet greens are full of fiber, which aids in digestion.
Versatile Preparation: The greens and stalks can be sautéed with garlic, added to soups, or eaten raw in salads.

To manage their oxalate content, particularly if you are prone to kidney stones, blanching or boiling the greens before consumption is advisable.

A Comparison of Beet Parts


Feature	Beetroot (Root)	Beet Greens and Stems
Flavor	Earthy, sweet, and mild.	Mildly bitter when raw, mellows when cooked.
Texture	Firm and dense, becomes tender when cooked.	Soft, silky leaves with crisp, tender stems.
Best for	Lowering blood pressure, improved blood flow.	Immune support, bone health, vision, and iron intake.
Key Nutrients	Nitrates, betalains, folate, manganese, potassium, fiber.	Vitamins A, C, and K, fiber, iron, antioxidants.
Carbohydrates	Higher in sugar and carbs.	Low in calories and carbs.
Preparation	Roasting, boiling, or juicing.	Sautéing, steaming, or raw in salads.

Can You Eat the Skins?

Yes, the skin of beets is edible. For larger, more weathered beets, the skin can be a bit thick, but scrubbing it thoroughly is often enough. For young, baby beets, the skin is thin and perfectly fine to eat without peeling. This practice maximizes the intake of nutrients, including antioxidants, which are highly concentrated in the peel and flesh. If you plan to roast or steam, you can leave the skin on and it will often slip off easily after cooking.

How to Decide Which Part is Best for You

Ultimately, the "best" part of the beet to eat depends on your nutritional goals and taste preferences. If you're looking for a low-calorie, nutrient-packed leafy green to support immunity and bone health, prioritize the greens. If you want the nitrates for improved blood flow or a naturally sweet, earthy addition to a dish, the root is your best bet. For maximum health benefits and to reduce food waste, the ideal approach is to consume both parts in a balanced way.

Conclusion: The Whole Beet is a Winner

In conclusion, there is no single "best" part of the beet to eat, as both the root and the greens offer unique and significant nutritional advantages. The root provides valuable nitrates, antioxidants, and minerals, while the greens are a superior source of vitamins and iron. By incorporating both parts into your diet, you can enjoy a wide range of health benefits, from improved heart health to stronger bones and a boosted immune system. So next time you buy fresh beets with their leaves attached, remember to utilize the entire vegetable for a truly complete and healthy meal. For more nutritional information on a wide range of vegetables, a resource like Healthline can be helpful.

Frequently Asked Questions

Yes, beet greens are often more nutritious than the root. They are exceptionally rich in vitamins A, C, and K and contain more iron and calcium than the beetroot itself.

Yes, you can eat young, tender beet greens raw in salads. They have a milder, sweeter flavor than mature leaves. You can also add them to smoothies.

A popular method is to sauté the greens and stems with some olive oil and garlic until they are wilted and tender. They can also be steamed or added to soups and stir-fries.

Yes, beet stems are perfectly edible. You can chop them finely and cook them along with the greens to add color and a pleasant crunch.

Prolonged cooking, such as boiling, can deplete some nutrients like folate and betalains. To retain more nutrients, try steaming or roasting beets for shorter periods.

Beetroot is known for its high nitrate content, which can help lower blood pressure and improve athletic performance. It also contains fiber, folate, and antioxidants that fight inflammation.

To store fresh beets, first separate the greens from the roots to prevent the leaves from drawing moisture out of the bulb. Store the greens wrapped in a damp paper towel in a plastic bag in the fridge, and the roots separately in a cool, dark place.