What Juices Are High in Nitrates? A Comprehensive Guide

November 14, 2025 •

4 min read

Over 80% of the nitrates in the average diet come from vegetables, making vegetable-based juices a powerful way to boost your intake. This guide explores exactly what juices are high in nitrates and how they can benefit your health and athletic performance, from improving circulation to lowering blood pressure.

Quick Summary

Juices derived from beetroot, arugula, spinach, and celery are top sources of dietary nitrates. These compounds convert to beneficial nitric oxide, enhancing athletic performance, supporting cardiovascular health, and helping to lower blood pressure.

Key Points

Beetroot is a top source: Beetroot juice, especially in concentrated form, is one of the most effective and studied sources of dietary nitrates for boosting nitric oxide levels.
Arugula is a leafy green powerhouse: Ounce for ounce, arugula contains some of the highest levels of nitrates among all vegetables.
Enhances athletic performance: Increased nitric oxide from nitrate-rich juices can improve muscle efficiency and time to exhaustion, particularly for moderately trained individuals.
Supports cardiovascular health: Nitrates help relax and widen blood vessels, leading to better blood flow and lower blood pressure, especially in older adults.
Preparation matters: Juicing raw, high-nitrate vegetables like spinach and beetroot provides a concentrated dose, though content can vary by growing season and storage.
Homemade blends offer versatility: Combining high-nitrate vegetables like spinach and celery with fruits can create flavorful and nutrient-dense juices.

Understanding Dietary Nitrates and Their Benefits

Dietary nitrates are naturally occurring inorganic compounds found in many plants, especially vegetables. Once consumed, the body's digestive system, assisted by specific oral bacteria, converts these nitrates into nitrite. This nitrite is then further converted into nitric oxide (NO), a crucial signaling molecule. Nitric oxide plays a vital role in regulating blood vessel dilation, which improves blood flow and reduces blood pressure. This process is central to the health benefits associated with a high-nitrate diet. Beyond cardiovascular health, increased nitric oxide levels have also been shown to enhance athletic performance by increasing the efficiency of mitochondria, the energy-producing powerhouses of cells.

Top Juices High in Nitrates

Certain vegetables contain exceptionally high levels of nitrates, making their juices particularly potent. While the nitrate content can vary depending on growing conditions, these are consistently the most reliable sources.

Beetroot Juice

Beetroot juice is arguably the most well-known and scientifically studied source of dietary nitrates, especially among athletes. A single serving of concentrated beetroot juice can provide a significant dose of nitrates, often standardized for performance-enhancing effects. Studies have shown that consuming beetroot juice can significantly increase nitric oxide levels and lead to a notable decrease in blood pressure, particularly in older adults. The concentration of nitrates can differ between regular beetroot juice and concentrated shots, so it is important to check product labels, especially for athletic performance protocols. Concentrated options can deliver a specific dose in a smaller, more manageable volume. Regular, non-concentrated beetroot juice, while still beneficial, can have more variability in its nitrate content.

Arugula Juice

Often overlooked, arugula is one of the highest whole-food sources of nitrates by weight. Incorporating arugula into a juice is an excellent way to get a concentrated dose. Juicing arugula can provide a peppery flavor that pairs well with sweeter fruits or vegetables like apple and carrot. Its high nitrate content makes it a superior option for those looking to maximize nitric oxide production. As with other leafy greens, the nitrate levels can vary based on growing conditions, so opting for organic varieties when possible may be beneficial.

Spinach Juice

Spinach is another powerhouse leafy green packed with nitrates. It offers a substantial boost to nitric oxide levels and is rich in other nutrients like vitamin C and antioxidants. A typical serving of spinach contains comparable nitrate levels to beetroot, with levels varying depending on the season and light exposure. Spinach juice blends well with other fruits and vegetables, offering a versatile and nutrient-dense option for boosting nitrate intake. Combining spinach with lemon juice can also help preserve its nitrate content during storage.

Celery Juice

Celery juice is a popular health drink known for its high concentration of nitrates. It is also used in the meat industry as a natural nitrate source for curing. Celery provides a refreshing, savory flavor to green juice blends and is also a great source of hydration. When juiced, celery delivers a significant amount of dietary nitrates, contributing to improved blood flow and reduced blood pressure. Its subtle flavor makes it an ideal base for mixing with other high-nitrate ingredients like beetroot and spinach.

Comparison Table: Nitrate Content in Juices


Juice (per 100g)	Approximate Nitrate Content (mg)	Notes
Arugula	480	One of the highest by weight, with a peppery taste.
Beetroot	279	Varies widely, higher in concentrated shots.
Spinach	189	A potent leafy green, great for green juice blends.
Celery	139	A hydrating and savory base for mixed juices.
Lettuce	187	Butterleaf and spring greens can be particularly high.
Pomegranate	High in antioxidants	Not a direct nitrate source, but antioxidants preserve nitric oxide.
Watermelon	High in L-citrulline	Converts to L-arginine and then nitric oxide.

Making Your Own High-Nitrate Juices at Home

Creating your own high-nitrate juice is simple and allows for complete control over ingredients and flavor. Start with a high-nitrate base and add other elements for taste and nutritional variety.

Simple High-Nitrate Juice Recipes

Classic Beetroot Blend: Combine peeled beetroot, a handful of spinach, an apple, and a small piece of ginger. This blend offers a balance of earthy and sweet flavors.
Green Power Juice: Use a large handful of arugula and spinach as your base. Add a few celery stalks, a cucumber, and the juice of half a lemon to balance the flavor.
Heart-Healthy Mix: Blend beetroot, pomegranate, and a scoop of your favorite berries. This mix combines direct nitrate sources with antioxidants that help preserve nitric oxide.

Conclusion: The Power of High-Nitrate Juices

Including high-nitrate juices in your diet is a straightforward way to harness the cardiovascular and performance-enhancing benefits of nitric oxide. Whether you prefer the earthy sweetness of beetroot or the peppery punch of arugula, there are multiple delicious options to explore. By understanding which juices are high in nitrates and how to prepare them, you can easily integrate these potent health boosters into your daily routine. For optimal effects, consider a concentrated shot before a workout or incorporating a mixed green juice into your daily diet.

Frequently Asked Questions

Arugula juice typically has one of the highest nitrate concentrations by weight, though concentrated beetroot juice shots can offer a higher standardized dose in a smaller volume.

The effects can be relatively quick, with some studies showing increased nitric oxide levels in the blood within 45 minutes of consuming beetroot juice.

While both are beneficial, juice provides a concentrated dose of nitrates that can be more effective for specific applications like athletic performance enhancement. Eating whole vegetables offers a broader range of nutrients and fiber.

Yes, cooking methods can impact nitrate content. Boiling tends to reduce nitrates, while steaming or quick cooking has less impact. Juicing raw vegetables retains the most nitrates.

Dietary nitrates from vegetables are generally safe and beneficial, even at high levels. The main risk, nitrosamine formation, is primarily associated with processed meats cooked at high temperatures, not vegetable-based nitrates.

Concentrated beetroot juice shots are specifically formulated to deliver a high, consistent dose of nitrates in a small serving size, typically used for performance protocols. Regular beetroot juice has more variable nitrate content.

Use a juicer to combine a base of raw beetroot, spinach, or arugula with complementary ingredients like apple, cucumber, or lemon juice to balance the flavor.

Nitrates improve muscle efficiency by helping mitochondria produce energy more effectively. This reduces the oxygen cost of exercise and improves performance, especially during high-intensity workouts.