Which Has More Iron, Beetroot or Carrot?: A Nutritional Comparison

October 17, 2025 •

4 min read

Per serving, beetroot contains a higher concentration of non-heme iron than carrots, a key detail when considering which has more iron, beetroot or carrot?. Understanding the differences in nutrient profiles and absorption mechanisms is crucial for optimizing your diet with these popular root vegetables.

Quick Summary

Beetroot contains more iron than carrots, but both are considered minor sources of non-heme iron. Maximizing intake requires strategic pairing with vitamin C and understanding absorption factors, as overall nutritional value extends beyond just iron content.

Key Points

Iron Content: Beetroot contains more iron per serving than carrots, offering approximately 1.4 mg per cup raw compared to carrots' 0.37 mg.
Iron Absorption: Both vegetables provide non-heme iron, which is less efficiently absorbed by the body than heme iron found in meat.
Vitamin Synergy: The vitamin C in beetroot and the vitamin A (from beta-carotene) in carrots both help improve the body's absorption and utilization of non-heme iron.
Beyond Iron: Beetroot is also rich in folate and potent antioxidants, while carrots are a superior source of vitamin A, emphasizing the benefits of consuming both.
Maximize Absorption: Combining these vegetables with other vitamin C sources, cooking in cast iron, and avoiding inhibitors like tea and coffee during meals can boost non-heme iron intake.
Diverse Diet: A balanced and varied diet, rather than focusing on just one food, is the most effective approach for meeting your iron requirements.

Comparing Iron Content: The Clear Winner

In a head-to-head comparison, beetroot contains significantly more iron per serving than carrots. This is an important distinction for those looking to maximize their intake of this essential mineral from plant-based sources. However, both are considered minor sources of iron when compared to foods like lentils, spinach, or red meat. A typical 1-cup serving of raw, chopped beetroot offers approximately 1.4 mg of iron, whereas a similar 1-cup serving of raw, chopped carrots provides only about 0.37 mg. This difference highlights beetroot as the more potent option for iron, but it's crucial to remember that the iron in both vegetables is non-heme iron, which the body absorbs less efficiently than heme iron found in animal products.

The Importance of Absorption

Just as important as the quantity of iron is the body's ability to absorb and utilize it. Non-heme iron absorption is influenced by several dietary factors. Certain substances enhance absorption, while others inhibit it. Fortunately, beetroot contains some vitamin C, which acts as a powerful enhancer of non-heme iron absorption. By contrast, carrots are famous for their high beta-carotene content, which the body converts to vitamin A—another nutrient that can aid in iron utilization. Therefore, while beetroot offers a higher raw amount of iron, both vegetables contain properties that support its bioavailability when prepared and consumed thoughtfully.

Nutritional Breakdown: Beyond Iron

While iron is a notable consideration, both beetroot and carrots offer a broad spectrum of other vitamins and minerals that contribute to overall health. Incorporating both into your diet ensures you benefit from their unique nutritional profiles.

Beetroot's Other Virtues

Beyond iron, beetroot is a powerhouse of essential nutrients. It is particularly rich in folate (vitamin B9), which is vital for cell function and tissue growth. The vibrant color of beetroot comes from betalains, potent antioxidants and anti-inflammatory compounds. Beetroot is also a good source of potassium, which supports heart health and healthy blood pressure levels. The dietary nitrates in beetroot are also well-known for their benefits in improving blood flow and enhancing exercise performance.

Carrot's Distinctive Strengths

Carrots are an exceptional source of vitamin A, primarily in the form of beta-carotene, which is essential for vision, skin health, and immune function. They also provide a good amount of vitamin K and dietary fiber. Carrots contain other antioxidants and are lower in sugar compared to beetroot. Their versatility and readily available nature make them a convenient and valuable addition to any balanced diet.

Maximizing Iron Intake from Plant-Based Sources

To get the most out of the non-heme iron from vegetables like beetroot and carrots, consider these strategic tips:

Pair with Vitamin C: Always combine iron-rich plant foods with a source of vitamin C. Squeeze lemon juice over a salad with grated beetroot and carrots, or include a side of bell peppers or strawberries with your meal.
Cook in Cast Iron: Cooking in a cast-iron skillet can increase the iron content of your food without affecting the taste.
Avoid Inhibitors: Certain substances, such as tannins in tea and coffee and phytates in whole grains and legumes, can inhibit iron absorption. Consume these beverages between meals rather than with them.
Soak Legumes and Grains: Soaking or sprouting legumes and whole grains can help reduce their phytate content, thereby improving iron absorption.
Include Beta-Carotene: As seen with carrots, foods rich in beta-carotene (like sweet potatoes, spinach, and kale) also help enhance iron absorption.

Comparison Table: Beetroot vs. Carrot


Nutrient	Beetroot (per 1-cup raw)	Carrot (per 1-cup raw)
Iron	~1.4 mg	~0.37 mg
Vitamin C	~6 mg	~7.2 mg
Vitamin A (Beta-Carotene)	Low	High (~10107 mcg beta-carotene)
Folate (B9)	High (~148 mcg)	Low (~23 mcg)
Fiber	~3.8 g	~3.4 g
Antioxidants	Betalains	Beta-carotene, Lutein

The Bottom Line: Which is the Better Choice for Iron?

In the specific contest of iron content, beetroot is the more concentrated source of this mineral among the two. However, neither vegetable is a primary source of highly bioavailable iron, especially when compared to animal-based foods. The real winner is a balanced and diverse diet that incorporates the strengths of both. A colorful meal combining beetroot's higher iron and folate with carrot's abundant beta-carotene and vitamin C creates a synergistic effect that maximizes nutritional benefits. Rather than choosing one over the other, including both in your diet is the most effective strategy for obtaining a wide range of essential nutrients.

For more information on iron and its role in diet, you can consult the NIH Office of Dietary Supplements.

Conclusion: A Balanced Approach to Nutrition

The notion that a single vegetable is the 'best' source of a nutrient is often a simplification. While beetroot clearly contains more iron than carrots, a truly nutritious diet recognizes the complementary benefits each brings to the table. By strategically combining these root vegetables with other nutrient-rich foods and absorption enhancers, you can create a diet that is not only iron-supportive but also vibrant and well-rounded. Both beetroot and carrots deserve a place in a healthy eating plan for their distinct contributions to overall wellness.

Frequently Asked Questions

While beetroot contains more iron than carrots, neither is a substantial source for treating or preventing iron deficiency anemia on its own. For significant iron needs, it's best to rely on a diverse diet that includes red meat, poultry, fortified cereals, and legumes, along with these vegetables for their supporting nutrients.

Cooking can affect the overall nutrient profile, but the iron content itself is relatively stable. However, heat can reduce water-soluble vitamins like vitamin C, which is crucial for maximizing non-heme iron absorption. Eating them raw or lightly steamed helps preserve more of these absorption-enhancing nutrients.

Yes, it is possible to get enough iron from a plant-based diet by consuming a wide variety of plant foods rich in non-heme iron, such as lentils, beans, dark leafy greens, and nuts. Strategic food pairing, like eating iron-rich vegetables with vitamin C sources, is key to maximizing absorption.

Yes, both beetroot juice and carrot juice contain iron, but their iron content varies depending on the quantity and preparation. Juicing can concentrate some nutrients, but it removes the fiber. A beetroot-carrot juice blend is popular because it combines iron from beets with beta-carotene from carrots, which aids absorption.

Heme iron, found exclusively in animal products, is absorbed more efficiently because it is chemically structured differently. It's absorbed directly by the intestinal cells. Non-heme iron, found in plants, must first be converted into a more soluble form, a process that can be inhibited by other compounds in plant foods.

For optimal iron absorption, it is best to avoid drinking tea and coffee with your iron-rich meals. These beverages contain tannins and polyphenols that can bind to non-heme iron and significantly inhibit its absorption. Waiting at least an hour after eating to enjoy your drink is a simple way to increase absorption.

Beyond iron, the primary differences include beetroot's higher content of folate (B9) and betalain antioxidants, and carrots' significantly higher concentration of vitamin A (from beta-carotene). Beetroot also contains more potassium, while carrots have a higher fiber-to-calorie ratio in raw form.