Beets deliver different nutrients depending on which part you eat

When you buy a bunch of beets, you get two foods in one: the root (the round bulb most people cook) and the greens (the leafy tops). They contain overlapping but distinct nutrients. The root is higher in carbohydrates and natural sugars, while the greens pack more minerals and phytonutrients per gram. Both are worth eating, and the choice between them depends on what your body needs and what you're trying to prepare.

The root is what most recipes call for—roasted, boiled, or raw in salads. The greens are often discarded, but they're edible and nutritious in the same ways as other leafy vegetables like spinach or kale. Understanding what each part does helps you use the whole plant instead of throwing half of it away.

Key Takeaways

  • Beet roots are higher in natural sugars and carbohydrates, while beet greens contain more iron, calcium, and magnesium per serving.
  • Beet greens taste similar to chard or spinach and can be sautéed, steamed, or added raw to salads the same way.
  • Both roots and greens contain betalains, plant pigments with antioxidant properties that give beets their deep red and purple color.
  • Beet greens are higher in oxalates, which can interfere with calcium absorption in people who eat large amounts regularly or have kidney concerns.

What beet roots contain and how your body uses them

A cup of raw beet root (about 136 grams) contains roughly 13 grams of carbohydrates, 9 grams of natural sugars, and 3.7 grams of fiber. It also provides folate (a B vitamin), manganese, and potassium. The deep red color comes from betalains, a class of plant pigments that act as antioxidants in the body—they neutralize unstable molecules called free radicals that can damage cells.

The most studied compound in beets is nitrate, an inorganic compound that your body converts to nitric oxide. Nitric oxide helps blood vessels relax and widen, which can lower blood pressure. Human trials have shown that drinking beet juice or eating beets can produce measurable drops in blood pressure within hours, though the effect is modest—typically 4 to 10 millimeters of mercury. This effect appears strongest in people who already have elevated blood pressure.

Beet roots are also a source of betaine, an amino acid your liver uses to process fats and produce a compound called SAM-e, which plays a role in mood regulation and joint health. Animal studies suggest betaine may protect liver cells, but human evidence remains limited. The root's fiber content supports digestive health by feeding beneficial bacteria in your gut.

What beet greens contain and how they differ from the root

A cup of raw beet greens (about 38 grams) contains only 1.3 grams of carbohydrates but delivers 0.33 milligrams of iron, 16 milligrams of calcium, and 13 milligrams of magnesium—roughly double or triple the amounts in the same weight of beet root. They also contain lutein and zeaxanthin, carotenoids that accumulate in the eye and may protect against age-related vision loss, according to observational studies.

Beet greens are also high in oxalates, compounds that bind to calcium and can reduce how much your body absorbs. For most people eating normal portions, this is not a concern. But people with a history of kidney stones, those with certain kidney diseases, or anyone eating very large amounts of greens regularly should be aware. Cooking greens reduces oxalate content by 30 to 50 percent compared to eating them raw.

Like the root, beet greens contain betalains and nitrates, so they may offer similar blood pressure benefits. They also contain kaempferol, a flavonoid with anti-inflammatory properties seen in animal studies, though human evidence is sparse. The greens taste milder than kale but earthier than spinach, with a slight bitterness.

How to prepare and eat both parts

Beet roots can be roasted whole at 400°F for 45 to 60 minutes until a knife slides through easily, then peeled and sliced. They can also be boiled (30 to 45 minutes), grated raw into salads, or juiced. Roasting concentrates the natural sugars and deepens the flavor. Raw beets retain more of their vitamin C and folate, though the difference is modest.

Beet greens should be rinsed thoroughly to remove soil. Remove the thick central stem if it's tough, then chop the leaves. Sauté them in olive oil with garlic for 3 to 5 minutes until wilted, or steam them for 5 to 7 minutes. They can also be added raw to salads in small amounts, though cooking reduces their oxalate content. Younger, smaller greens tend to be more tender than large mature ones.

Both parts can be stored separately. Roots keep in a cool, dark place or refrigerator for 2 to 3 weeks. Greens should be refrigerated in a plastic bag and used within 3 to 5 days, as they wilt quickly. If you buy beets with greens attached, separate them when ready so the greens don't draw moisture from the root.

Nitrates in beets and what the research shows

Beet nitrates have been studied most intensively in athletes and people with high blood pressure. A 2015 review of human trials found that beet juice or whole beets consumed 2 to 3 hours before exercise improved endurance performance by a small but measurable amount—roughly 1 to 3 percent—in trained athletes. The effect was strongest in sports requiring sustained effort, like cycling or running, and weaker in strength-based activities.

For blood pressure, a 2016 meta-analysis of 16 human trials found that beet products lowered systolic blood pressure (the top number) by an average of 4.4 millimeters of mercury and diastolic (the bottom number) by 1.5 millimeters. The effect was larger in people who already had high blood pressure than in those with normal readings. These changes are real but modest—most people taking blood pressure medication see drops of 10 to 20 millimeters or more.

These studies used concentrated beet juice or whole beets eaten in specific amounts, usually 70 to 500 milliliters of juice or one whole root. Eating a small side of beet greens with dinner is unlikely to produce the same measurable effect. The nitrate content also varies by growing conditions, soil, and storage time, so you cannot predict exactly how much nitrate any individual beet contains.

Who should be cautious about eating beets

People taking blood pressure medications should not view beets as a replacement for medication, though eating them regularly is unlikely to cause problems. If you take a medication that lowers blood pressure, monitor how you feel and discuss beet consumption with your doctor if you're eating large amounts regularly.

People with a history of kidney stones or certain kidney diseases should limit beet greens because of their oxalate content. Those with gout or a family history of gout should be aware that beets contain purines, compounds that break down into uric acid; however, beets are lower in purines than red meat or organ meats, so they're generally considered safe for gout management.

Beet juice can cause a temporary condition called beeturia—pink or red urine—in some people, particularly those with low stomach acid or iron deficiency. This is harmless and usually resolves within 24 hours. If you notice it, it's straightforward a sign that your body is processing the betalain pigments.

Frequently Asked Questions

Are beet greens as nutritious as the root?

They're nutritious in different ways. Greens have more iron, calcium, and magnesium per gram, while roots have more carbohydrates and natural sugars. Both contain betalains and nitrates. Eating both parts gives you a wider range of nutrients than eating either alone.

Can I eat beet greens raw?

Yes, young tender greens can be eaten raw in salads. Cooking them reduces their oxalate content by 30 to 50 percent, which matters if you eat large amounts regularly or have kidney concerns. Raw greens retain more vitamin C but have a stronger earthy taste.

Do beets actually lower blood pressure?

Human trials show that beet juice or whole beets can produce modest drops in blood pressure—typically 4 to 10 millimeters of mercury—within a few hours. The effect is real but small compared to blood pressure medications. Eating beets regularly may help, but they should not replace prescribed treatment.

What's the difference between beet juice and eating whole beets?

Juice delivers nitrates and betalains more quickly and in higher concentration, which is why most studies use juice. Whole beets provide fiber, which juice does not. For general health, whole beets are preferable; for specific performance or blood pressure studies, juice is what researchers measure.

Can I store beet greens if I'm not using them right away?

Greens keep for 3 to 5 days in the refrigerator in a plastic bag. You can also blanch them (boil for 2 to 3 minutes, then ice bath) and freeze them for up to 3 months. Frozen greens work well in cooked dishes but become soft if thawed and eaten raw.