Beet Nutrition: Raw vs. Cooked vs. Juiced

You can enjoy beets in many ways. To get the most out of this popular root vegetable, though, it’s helpful to know which method of preparation best suits your health needs.

Here, we take a look at the many benefits beets have to offer as well as the nutritional differences between beets that are raw, cooked, and juiced.

The Health Benefits of Beets (and Beet Juice)

Thanks to their impressive nutrient profile, beets continue to be a focus of study, especially in the realm of sports medicine. These health benefits apply to juiced, raw, and cooked beets, with slight variations we explore a bit later.

Here are some of the most established health benefits of the root vegetable:

1. Beets May Improve Muscle Function

2. Beets May Boost Exercise Performance

NO does more than just improve muscle function. It can help you breathe and persist during physical activity, too.

3. Beets May Help Lower Blood Pressure

4. Beets Have Antioxidant and Anti-Inflammatory Potential

5. Beets Are High in Many Vitamins and Minerals

Beets, no matter their form, are a great source of many vitamins and minerals, especially folate and manganese.

​Folate​

​Manganese​

Eating a cup of cooked beets contains around 0.6 milligrams (mg) of manganese, which is 24 percent of your daily value (DV). DV is the amount experts recommend to consume each day.

The Nutritional Value Varies Slightly

Beetroots are packed with vitamins, minerals, and nutrients. They’re also naturally fat-free.

Here’s a look at the nutritional profiles of raw beets, cooked beets, and beet juice, according to the U.S. Department of Agriculture.

The Nutrition of Beet Juice, Raw Beets, and Cooked Beets

Note a few key differences here:

Beets contain a high amount of natural sugars. Juicing them will provide a concentrated dose, as you can see in the chart above.

Additionally, you lose fiber content whether you’re drinking the juice of raw beets or cooked beets. After you juice the beets, you can reserve some of the pulp to mix back into your beet drink to replace the lost fiber. Or you can add the pulp to other dishes, such as salads, soups, or stir-fries.

There are also some distinct differences between cooked beets and raw beets, especially when it comes to vitamin and mineral content.

Nutrients in Cooked Beets vs. Raw Beets

Oftentimes, cooking a food can decrease its nutritional content. This may apply to beets. Cooking can destroy or dissolve many vitamins and minerals.

The Takeaway

• Regardless of preparation, beets contain nitrates, which boost nitric oxide for improved muscle function, exercise performance, and blood pressure. They also contain powerful betalain antioxidants and essential vitamins and minerals, like folate and manganese.
• Juicing beets concentrates sugars and reduces fiber. Cooking can decrease heat-sensitive nutrients, like folate and betalains, due to degradation or dissolving into water.
• While raw beets often retain more vitamins and antioxidants, all forms offer benefits. Consider your health goals when choosing between raw, cooked, or juiced beets to maximize desired nutrients.