Beet Juice Nutrition Facts and Health Benefits

Health Benefits, Uses, Side Effects & More

Beet juice annotated

Verywell / Alexandra Shytsman  

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Beet juice (also known as "beetroot juice") is rich in essential nutrients such as folate, potassium, and vitamin C. It is a top source of nitrates, nutrients also found in green leafy vegetables. Since beet juice has such a strong flavor, it is sometimes mixed with other juices (such as carrot, apple, and lemon) before drinking to improve the taste.

Beet Juice Nutrition Facts

The USDA provides this nutrition information for 240ml (8oz) of beet juice.

  • Calories: 110
  • Fat: 0g
  • Sodium: 96mg
  • Carbohydrates: 24g
  • Fiber: 0g
  • Sugars: 22g
  • Protein: 3g

Carbs

There are 24g of carbohydrates in 240ml of 100% beet juice with 0g of fiber. There are 22g of sugar in this serving size of beet juice, meaning almost all of the carbohydrates come from natural sugars.

Beet juice has been shown in research to delay the glycemic response and decrease the blood sugar peak. It has a positive effect on glycemic and insulin responses, possibly due to the high nitrate content.

Fats

Beet juice does not contain any fat. Since some of the vitamins in beet juice are fat-soluble, you may wish to consume the juice with some healthy fats to aid absorption.

Protein

Beet juice contains 3g of protein. This is a low-protein food.

Vitamins and Minerals

Beet juice contains potassium, sodium, phosphorous, calcium, magnesium, copper, iron, zinc, and manganese, just like whole beets. Beet juice is particularly high in potassium, with 701mg in a 240ml serving.

Health Benefits

According to recent research, inorganic nitrates in beet juice are converted in the body to nitrite and nitric oxide, a molecule involved in blood vessel dilation. As a result, beet juice has been found to enhance blood flow to muscles and to the brain. Here's a look at several beet juice benefits that have been explored in scientific studies.

Lowers High Blood Pressure

Some research shows that drinking beet juice may help bring your blood pressure down. In a 2015 study published in Hypertension, for instance, drinking 250 milliliters (about 8.4 ounces) of beet juice daily was found to lower high blood pressure.

After four weeks of daily beetroot juice, participants with hypertension had a significant decrease in blood pressure compared to those who drank a placebo (a nitrate-free beet juice). What's more, researchers found an improvement in endothelial function (the functioning of the inner lining of blood vessels). 

Exercise Performance and Stamina

Some studies suggest that drinking beet juice may help boost stamina and improve exercise performance. In a report published in 2017, for instance, scientists reviewed 23 previously published studies on the effects of beet juice supplementation (alone and in combination with other supplements) on cardiorespiratory endurance in athletes. Results showed that beet juice improved endurance, increased the time to exhaustion, and may increase oxygen flow.

Inflammation

Beet juice may benefit people with BMIs greater than 30 by curbing inflammation (a risk factor for cardiovascular disease, type 2 diabetes, and cancer), according to a study published in 2009. The study also showed that beet juice may fight free radicals (chemical by-products known to damage DNA).

Allergies

It's very rare to be allergic to beets. Very few reports state that some people experience a stuffy or runny nose when exposed to the fumes of heated beets, so beet juice, which is typically consumed cold, shouldn't cause a reaction.

If you suspect an allergy to beets, you can add other nitrate-rich vegetables such as spinach, arugula, lettuce, and radishes to your diet instead.

Adverse Effects

The natural red color of beet juice may temporarily add a red tinge to urine and stools. Raw beets contain high levels of oxalates, naturally occurring substances found in many foods like spinach, rhubarb, almonds, and cocoa. Consuming high levels of oxalates may promote the development of kidney stones in some people.

While the highest levels are found in beet greens (which are not typically included in beet juice), low-oxalate diets typically exclude beets. In one study, fermenting beets reduced their oxalate concentration.

Consuming beet juice may increase nitrate intake above the acceptable daily intake, which might help produce the endogenous formation of N-nitroso compounds (NOCs). These compounds are known to be carcinogenic.

However, the research behind these negative effects of beet juice is lacking, and more needs to be done to draw a conclusion. If you are concerned, speak to your doctor about whether drinking beet juice is right for you.

Beet juice consumption may interfere with the way your body metabolizes medication. According to a case report, a 50-year-old woman taking methotrexate for psoriasis developed methotrexate intoxication after drinking beetroot juice.

Healthy Beet Juice Recipes to Try

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