What Kind of Beets Should I Eat for Optimal Flavor and Nutrition?

December 3, 2025 •

4 min read

According to the Food Gardening Network, beets can be red, yellow, white, or even striped. This means knowing what kind of beets should I eat depends on flavor profile, texture, and how you plan to prepare them.

Quick Summary

Different types of beets, such as red, golden, and Chioggia, offer distinct flavors and cooking properties. Red beets are earthy and sweet, golden beets are milder, and striped Chioggia beets are sweeter and peppery. Beet greens are also edible and nutritious.

Key Points

Red beets: Offer a classic, earthy, sweet flavor, ideal for roasting, pickling, and juicing due to their vibrant color and robust taste.
Golden beets: Provide a milder, sweeter, and nuttier alternative with less earthy flavor and no staining, perfect for salads and puréed soups.
Chioggia beets: Known for their striking raw red-and-white stripes and a sweet, peppery flavor, best for raw salads as the stripes fade with cooking.
Baby beets: These small, tender beets are very sweet and best for quick cooking methods like steaming or light roasting.
Beet greens: The leafy tops of beets are edible and nutritious, suitable for sautéing or adding to salads and smoothies.
Nutritional value: While different colors come from different antioxidants, both red and golden beets are nutritious, containing beneficial nitrates, fiber, and vitamins.
Preparation methods: Different beet types and sizes respond well to different cooking methods, but all should be scrubbed well before cooking.

Red Beets: The Classic Choice

Red beets are the most common and recognizable variety, known for their deep crimson color and robust, earthy flavor. They are incredibly versatile and can be used in a wide range of dishes.

Best Uses for Red Beets

Roasting: Roasting red beets caramelizes their natural sugars, intensifying their flavor and making them soft and easy to peel.
Pickling: Their strong flavor holds up well to pickling liquids, and their deep color creates a beautiful, vibrant result.
Juicing and Smoothies: Red beets are a popular choice for juicing due to their high concentration of beneficial nitrates, though their earthy taste can be intense.
Borscht and Soups: They are the traditional ingredient in Russian borscht and add rich color and flavor to any soup.

Golden Beets: The Mellow Alternative

Golden beets are often a preference for those who find the earthy flavor of red beets too strong. They possess a milder, sweeter, and nuttier taste, and their golden color won't stain your hands or other ingredients.

Best Uses for Golden Beets

Salads: Their bright yellow color adds a beautiful contrast to green salads without the risk of bleeding onto other ingredients.
Roasting and Mashing: Golden beets become sweet and tender when roasted, with a smoother texture than red beets. This makes them excellent for mashing or blending into dips.
Puréed Soups: Their creamy, softer texture makes golden beets an ideal base for puréed soups, offering a mellow sweetness.

Chioggia Beets: The Candy-Striped Surprise

Chioggia beets, also known as candy cane beets, are an Italian heirloom variety with striking concentric rings of red and white when raw. They offer a sweeter, milder flavor with a hint of pepperiness. Be aware that their beautiful stripes typically fade or disappear when cooked.

Best Uses for Chioggia Beets

Raw Salads: Slicing Chioggia beets thinly and serving them raw in salads preserves their unique, vibrant appearance.
Quick Pickling: Use them in quick pickles or for a garnish where their raw pattern can be displayed.

Baby Beets: Tender and Sweet

Baby beets are simply immature, smaller versions of any beet variety, often harvested early when thinning the fields. They are prized for their exceptional tenderness and sweeter taste. Baby beets often come with their greens attached, which are also very tender and delicious.

Best Uses for Baby Beets

Steaming or Light Roasting: Their small size and delicate texture require minimal cooking. Steam them lightly or roast them whole for a flavorful, simple side dish.
Salads: They can be used whole or halved in salads for a presentation of tender, sweet bites.

Comparison of Beet Types


Feature	Red Beets	Golden Beets	Chioggia Beets	Baby Beets
Flavor Profile	Earthy, rich, sweet	Mild, sweet, nutty	Sweet, peppery	Very sweet, tender
Appearance (Raw)	Deep crimson	Golden yellow	Red and white rings	Smaller version of any beet variety
Appearance (Cooked)	Dark red	Golden yellow	Fades to pinkish-orange	Holds color well, tender
Staining	High	None	None (cooked)	Low
Best For	Roasting, pickling, juicing	Salads, mashing, purées	Raw salads, garnishes	Steaming, roasting whole

Beet Greens: A Versatile Bonus

Don't discard the leafy tops of your beets! Beet greens are packed with nutrients like vitamins A and C and can be prepared similarly to spinach or Swiss chard.

Ways to Use Beet Greens

Sautéing: Sauté the greens and stems with garlic and olive oil for a quick, flavorful side dish.
Salads: Tender, young beet greens can be used raw in salads.
Smoothies: Add the greens to smoothies for a nutritional boost.

Choosing and Preparing Beets

When shopping, look for firm, smooth beets that feel heavy for their size. If the greens are attached, they should be fresh and not wilted. Always scrub beets well under running water before cooking. While the skin on baby beets is often tender enough to eat, the skin on larger beets can be peeled after cooking.

Conclusion

The choice of what kind of beets you should eat depends on your desired flavor, texture, and how you intend to use them. For a classic, earthy flavor, red beets are your go-to. If you prefer a milder, sweeter taste without the vibrant staining, opt for golden beets. Chioggia beets are perfect for impressive raw preparations, and delicate baby beets are ideal for simple, elegant side dishes. Remember that the nutritious greens are also edible, making beets a truly versatile vegetable.

Optional: A Note on Sugar Beets

It's worth noting that sugar beets exist but are not typically consumed in home cooking; they are primarily grown for commercial sugar production and are a different, less colorful variety. For culinary purposes, stick to the delicious red, golden, and Chioggia varieties. For more information on the wide world of beets, including other, more specific varieties, you can visit a site like Food Gardening Network.

Note: The content provided is for informational purposes only. Consult a health professional for personalized dietary advice.

Frequently Asked Questions

Red beets have a strong, earthy flavor and a deep crimson color that can stain. Golden beets are sweeter, milder, and less earthy, with a bright yellow color that does not stain other ingredients. Both are nutritionally similar.

Yes, beet greens are completely edible and nutritious. They are a great source of vitamins and can be sautéed, steamed, or used raw in salads, similar to spinach or Swiss chard.

Golden beets are generally considered the sweetest variety, with a less earthy flavor that can be appealing to those who don't typically enjoy beets. Baby beets are also exceptionally sweet due to their young age.

You can eat beets both raw and cooked. Raw beets, especially when grated or thinly sliced, offer a crisp texture and maximum nutritional benefits. Cooking brings out their sweetness and makes them more tender.

Roasting is a popular method that caramelizes the beets' natural sugars, intensifying their flavor. Other options include boiling, steaming, or sautéing.

While all beets are healthy, the different colors indicate varying levels of antioxidants called betalains. For instance, red beets are higher in betacyanins, while golden beets contain more betaxanthins. However, they both offer comparable nutritional value.

To prevent staining, wear gloves when peeling or handling cooked red beets. Some people also use a paper towel to rub the skins off after roasting, which helps minimize direct contact with the pigment.