Beet Juice Nutrition Facts and Health Benefits

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

One 8-ounce (240mL) serving of beet juice provides 110 calories, 3g protein, 24g carbohydrates, and 0g fat. Beet juice is an excellent source of potassium (701mg). This nutrition information is provided by the USDA.

Carbs

There are 24 grams of carbohydrates in an 8-ounce serving of 100% beet juice, with 0g of fiber. There are 22 grams of sugar in this serving size of beet juice, meaning almost all of the carbohydrates come from natural sugars. This is comparable to the amount of sugar in 100% fruit juices,

Beet juice has been shown in research to delay the glycemic response and decrease blood sugar spikes. 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

A serving of beet juice contains 3 grams 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 per serving.

Calories

One 8-ounce (240mL) serving of beet juice provides 110 calories, the majority of which comes from carbs and a small amount of protein. Beet juice contains no fat.

Health Benefits

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. That may provide certain health benefits.

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, people who drank 250 milliliters (about 8.4 ounces) of beet juice daily had lower blood pressure readings.

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). 

Improves 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.

Reduces 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).

May Improve Cognitive Function

The nitrates present in beet juice may help slow the progression of dementia. Consuming the nitrates in beet juice has been shown to help boost task performance and cognitive function.

Allergies

It's very rare to be allergic to beets. Occasionally, some people experience a stuffy or runny nose when exposed to the fumes of heated beets. Beet juice, which is typically consumed cold, shouldn't cause a reaction.

If you suspect an allergy to beets, see your doctor for a diagnosis. 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. However, juice is usually made from fresh beets.

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.

Still, 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.

Varieties

Beet juice is sold fresh as 100% beet juice or combined with other juices like carrot and ginger. You can also find beet juice in powdered form as a supplement.

Food Storage and Safety

After opening, store beet juice in the refrigerator and use by the manufacturer's "use by" date. If you are making beet juice at home, use within two days and store in an airtight container in the fridge.

How to Prepare

Consume beet juice fresh as is or add it to other dishes such as pasta sauce, smoothie bowls, yogurt, or oatmeal.