What is the healthiest way to eat beets?

October 4, 2025 •

4 min read

Beets contain one of the highest concentrations of dietary nitrates, which your body converts to nitric oxide to support cardiovascular health. The healthiest way to eat beets, however, depends on your specific health goals, with each preparation method affecting nutrient retention differently.

Quick Summary

The optimal way to consume beets varies based on individual health needs. Raw beets offer maximum vitamins, while steaming best preserves nutrients during cooking. Juicing provides a concentrated nitrate dose, and fermentation adds probiotics.

Key Points

Eat them raw for maximum heat-sensitive nutrients: Raw beets, especially when grated or thinly sliced, contain the highest levels of vitamin C, folate, and betalain antioxidants.
Steaming is the best cooking method for nutrient retention: Steaming gently cooks beets, preserving more water-soluble vitamins compared to boiling, which leaches nutrients into the water.
Roasting enhances flavor but requires lower temperatures: To retain antioxidants when roasting, cook at a lower temperature (around 350°F/180°C) and wrap them to prevent moisture loss.
Juicing offers a concentrated dose of nitrates with less fiber: Beet juice provides a quick and potent dose of nitrates for blood pressure and athletic performance but lacks the fiber of whole beets.
Consider fermented beets for gut health: Fermenting beets introduces probiotics that aid digestion and supports the gut microbiome, alongside their antioxidant benefits.
Be mindful of oxalates if prone to kidney stones: Beets are high in oxalates, and those susceptible to calcium oxalate kidney stones should cook them and consume them in moderation, pairing them with calcium-rich foods.
Don't forget the greens: Beet greens are also highly nutritious, providing vitamins A, C, and K, and can be sautéed or added to salads.

Maximizing Beet Nutrients: Raw vs. Cooked

Determining the absolute "healthiest" method to eat beets is a matter of trade-offs, as each preparation technique offers unique benefits by preserving or altering different nutrient profiles. For instance, eating beets raw maximizes certain heat-sensitive vitamins and antioxidants, while cooking can enhance other compounds and improve digestibility for some individuals. The best approach is to understand how each method affects the vegetable and choose the one that aligns with your health objectives.

Raw Beets: For Maximum Vitamins and Fiber

Raw beets offer the highest levels of heat-sensitive nutrients, such as vitamin C and folate, along with potent betalain antioxidants. The fiber content is at its maximum in raw form, which is excellent for digestive health, promoting regularity, and helping to regulate blood sugar levels. However, raw beets are high in oxalates, which can be a concern for individuals prone to kidney stones. For those with robust digestion, grating raw beets into salads or thinly shaving them for a carpaccio is an ideal way to harness their full nutritional potential.

Steamed Beets: The Gold Standard for Cooked Nutrients

Steaming is widely considered the best cooking method for preserving beets' nutrients. Unlike boiling, which can cause water-soluble vitamins like folate and vitamin C to leach into the water, steaming gently cooks the beet while keeping most of its nutritional value intact. Steamed beets offer a softer texture, making them easier to digest than raw, without sacrificing significant nutrient content. A quick steam of 15–20 minutes is often all that is needed for medium-sized beets.

Roasted Beets: Enhanced Flavor with Retained Nutrients

Roasting caramelizes the beets' natural sugars, concentrating their flavor and creating a delicious, tender texture. When done at lower temperatures (around 350°F / 180°C) and for minimal time, roasting retains a high level of antioxidants. Wrapping beets in foil or parchment paper while roasting helps them steam in their own moisture, further protecting nutrients from excessive heat. This method is a great compromise for those who prefer the taste of cooked beets without the nutrient loss of boiling.

Juiced Beets: A Concentrated Dose of Nitrates

Juicing removes the fiber from beets, creating a concentrated liquid rich in nitrates that are absorbed quickly by the body. This is why beet juice is popular among athletes looking to enhance performance and for those seeking to lower blood pressure. The rapid absorption means faster effects. However, the lack of fiber means a higher concentration of natural sugars, which can cause blood sugar spikes. For general health, it's often recommended to consume beet juice in moderation or blend the whole beet to retain some fiber.

Fermented Beets: Boosting Gut Health

Fermenting beets, such as in making beet kvass, not only preserves most of the original nutrients but also introduces beneficial probiotics that support gut health. The fermentation process maintains betalain levels and partially breaks down fiber into short-chain fatty acids that nourish gut bacteria. This method offers a delicious, tangy flavor and a way to gain probiotic benefits alongside the beet's natural vitamins and antioxidants.

Comparison of Beet Preparation Methods


Feature	Raw	Steamed	Roasted	Juiced	Fermented
Nutrient Retention	High (especially vitamin C, folate, antioxidants)	High (minimizes water-soluble nutrient loss)	Moderate-High (temperature-dependent)	High (concentrates nitrates)	High (preserves most nutrients)
Nitrate Bioavailability	High	Good	Good	Very High (fast absorption)	Good
Fiber Content	High	High (softened)	High (tender)	None (removed)	Good (partially broken down)
Oxalate Content	High	Lower (leaches into water)	Lower	High (concentrated)	Lower
Digestibility	Can be tough for some	High (fiber softened)	High (tender)	Very High	High (predigested)
Best For	Maximum nutrients & fiber	General cooking	Enhanced flavor	Athletic performance, blood pressure	Gut health

Smart Pairings and Recipes for Enhanced Benefits

To maximize the health benefits of beets, consider smart food pairings that improve nutrient absorption or enhance their effects. For example, pairing beets with vitamin C-rich foods like citrus and polyphenol-rich foods like pomegranate can increase nitric oxide production from nitrates. Including a healthy fat source, such as olive oil or nuts, helps your body absorb the fat-soluble vitamins.

Simple and Healthy Beet Recipes

Raw Beet and Carrot Slaw: Grate raw beets and carrots, then toss with a vinaigrette made of olive oil, lemon juice, and a pinch of salt. This maximizes heat-sensitive vitamins and fiber.
Steamed Beets with Goat Cheese: Steam beets until tender. Cut into wedges and serve warm with goat cheese, walnuts, and a balsamic glaze.
Low-Temp Roasted Beets: Toss whole or chopped beets with a little olive oil, salt, and pepper. Wrap in foil and roast at 350°F (180°C) until tender. Peel and serve with fresh herbs.
Beet Kvass: Ferment beets in a brine for a probiotic-rich tonic that supports gut health.
Beet and Orange Salad: Combine roasted or steamed beets with fresh orange segments, arugula, and a light vinaigrette. The vitamin C from the orange enhances nitrate conversion.

Potential Downsides and Considerations

While beets are generally safe and healthy for most people, some precautions are necessary. Their high oxalate content can be problematic for those with a history of calcium oxalate kidney stones, so moderation and pairing with calcium-rich foods are recommended. People with low blood pressure should be mindful of the hypotensive effects of concentrated beet juice. Additionally, consuming beets can lead to beeturia—harmless red or pink urine or stool—which is a benign genetic trait.

The Verdict: A Balanced Approach Is Best

There is no single "healthiest" way to eat beets, but rather a spectrum of methods, each with unique advantages. For most individuals, incorporating a mix of preparations is the best approach. Opt for raw beets in salads for maximum fiber and vitamins. Choose steaming or low-temperature roasting to retain a wide range of nutrients when cooking. If targeting athletic performance or blood pressure, a controlled dose of beet juice can be effective. Ultimately, varying your intake ensures a diverse array of nutrients and allows for adaptability to individual health needs and preferences. A balanced approach is best.

Frequently Asked Questions

Raw beets are healthier for maximizing heat-sensitive nutrients like vitamin C and folate. However, cooking, particularly steaming, is a great option as it preserves most nutrients while improving digestibility.

Steaming is the best cooking method for nutrient retention, as it minimizes the loss of water-soluble vitamins compared to boiling. For optimal results, steam beets for no more than 15-20 minutes.

While high heat can degrade some nutrients, roasting beets at lower temperatures (around 350°F / 180°C) and for shorter periods helps retain a high level of their antioxidant activity.

Beet juice provides a concentrated dose of nitrates for blood pressure and athletic performance. However, it removes the beneficial fiber found in whole beets, which is important for digestive health and blood sugar control.

Beets contain oxalates, which can contribute to kidney stones in susceptible individuals. To mitigate risk, consume beets in moderation, cook them to reduce oxalate levels, and pair them with calcium-rich foods.

Beet greens are a highly nutritious part of the plant, rich in vitamins A, C, and K, as well as iron and calcium. They can be sautéed or added to salads, offering excellent health benefits.

Pickled beets can be part of a healthy diet, but be mindful of added sugars and sodium in commercially prepared versions. Quick-pickling at home can be a great way to control these additions while preserving nutrients.