Beet Juice Nutrition Facts

Beets are a low-calorie food that is full of vitamins and minerals. Beets are also a source of betaine, an antioxidant that gives the plant roots their rich, red color. In this article, you will get all the crucial information about beet juice nutrition facts. Manganese, folate, and vitamin B2 are also found in large amounts in beetroot. This serving contains 0 g of fat, 1.6 g of protein, and 10 g of carbohydrate.

Beet juice Nutrition Facts

The latter is 1.5 g of sugar and 0.3 g of dietary fiber; the rest is complex carbohydrates. Beet juice contains 0 g of saturated fat and 0 mg of cholesterol per serving. 31 g of Beet juice contains 0.31 mcg of vitamin A, 0.8 mg of vitamin C, 0.00 mcg of vitamin D, 0.18 mg of iron, 3.72 mg of calcium, and 40 mg of potassium. Beet juice belongs to the ‘Vegetable juice’ food category.

Beet Juice Nutrition Facts

The healthy table beet can help keep your heart in good shape. People often say that eating beets as part of a low-fat diet can help protect against heart disease. Here’s a table for the nutrition facts of beet juice per 100 grams:

Nutrient Amount per 100g % Daily Value*
Calories 44 kcal 2%
Total Fat 0.2 g 0%
Saturated Fat 0.1 g 0%
Trans Fat 0 g
Cholesterol 0 mg 0%
Sodium 78 mg 3%
Total Carbohydrate 10 g 3%
Dietary Fiber 0.7 g 3%
Sugars 7 g
Protein 1.6 g 3%
Vitamin D 0 IU 0%
Calcium 14 mg 1%
Iron 0.8 mg 4%
Potassium 325 mg 7%
Vitamin C 4.9 mg 5%

Note: *Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

What are Beets?

Even though beets and products made from beets are becoming more popular in the natural foods market, beet is not a new food. Archaeologists have found evidence that the root vegetable was eaten in some parts of North Africa. Ancient people valued beets for their leaves and stalks, which they used in cooking, and their roots, which they used as medicine.

Ancient Greeks and Romans even ate beets because they thought they were aphrodisiacs. Beets are a common root vegetable, and their dark red color makes them stand out from other fruits and vegetables. European foods often use table beets, which are different from sugar beets. The plant grows best in cold places, and Germany, France, Russia, and the U.K. are the top countries for growing beets.

The whole plant can be eaten and is often used in salads and soups. It can be boiled, baked, steamed, or eaten raw. There are some tricks to cooking with beets, the most important of which is how to clean up afterward because beets stain. The beet (Beta vulgaris) is a root vegetable that grows as a round bulb with a leafy top that sticks out of the soil.

Beets are shaped like turnips and radishes but aren’t related to either of those plants. Most garden beets have a deep ruby-red color. In the U.S., this vegetable is often called “beet,” but in most other English-speaking countries, it is called “beetroot.” The difference is important in recipes because you can also eat the leaves.

What are the Health Benefits of Beet Juice?

Beet juice is a superfood because it is full of nitrates and antioxidants. In this article, you will learn more about the amazing health benefits of beet juice, such as how it can give you more energy, lower your blood pressure, and help you do better in sports. You can easily make beet juice at home, use beet powder, or buy juice in a bottle.

8 Potential Beet Juice Benefits:

1. Improves Cardiovascular Health

Your body turns these nitrates into nitric oxide. An important molecule called a “vasodilator” makes blood vessels wider. This means that it tells the blood vessels to relax and widen, increasing blood flow and ensuring that all of the body’s cells get enough oxygen and nutrients.

This way, drinking beet juice is good for the heart’s health.

2. Helps with Inflammation

Several studies suggest that beets can also help stop chronic inflammation, but the research is still ongoing because most of it has been done on rats instead of humans.

Even though inflammation is a healthy immune response, if it goes on for a long time in the body, it can cause problems like liver disease, cancer, heart disease, and obesity.

Beets have a lot of betalains, which are natural pigments that help reduce inflammation in rats. This study suggests that drinking beet juice could help ease the pain of inflammation that lasts for a long time.

3. Contains Antioxidants to Fight Disease

The bright color of beets is a good indicator of how full of antioxidants they are. The betalain pigments that help fight inflammation also have strong antioxidant properties.

This means that they help stop the damage that free radicals, which are unstable atoms linked to cancer, Alzheimer’s, arthritis, and diabetes, do to your cells.

A diet high in antioxidants also protects us from some of the effects of aging, which helps us look and feel younger for longer. So, drinking beet juice can help keep you from getting sick.

4. Helps with Blood Sugar

Beet powder is a great source of compounds called phytochemicals. Some phytochemicals help check our blood sugar levels (also known as blood sugar).

Half a cup of beet juice could cut the sugar in the blood after a meal by a lot. Even though this study looked at juice and not powder, you will get similar results from beet powder, which has a similar nutritional profile.

You might want to eat beets or drink beet juice to control your blood sugar.

5. Helps in Weight Loss

There are a few ways that beet juice might help you lose weight. First, beet juice helps make more nitric oxide. The effect that making more nitric oxide has on your heart and muscles may help you work out longer, do better, and recover faster, all of which can help you lose weight.

Second, because they have a lot of antioxidants, beets can help reduce inflammation. If inflammation is making you gain weight, drinking beet juice may help you lose inflammation weight.

Last but not least, beets have a lot of fiber. Fibre improves satiety levels, preventing over-eating. Fibre can also help the body digest food better, reducing inflammation by getting rid of toxins.

6. Skin Clarity

Some people like beet juice because it might be good for their skin. Beets have a lot of Vitamin C and folate, which may be good for the health of your skin.

Vitamin C is a powerful antioxidant that protects the body from damage caused by free radicals, such as damage to the skin. It’s usually put on the skin, but you can also eat it to help your skin stay healthy. Folate is also full of antioxidants that are good for the skin.

Because they have a lot of antioxidants, beets are also great for helping your liver do its own natural detoxing. Your liver must be strong and healthy to eliminate old or extra hormones.

Supporting your liver with beet juice may help keep hormones and your skin balanced.

7. Lowers Blood Pressure

High blood pressure is one of the biggest risk factors for heart disease and can cause strokes or heart attacks.

The good news is that beets can lower blood pressure significantly, with the biggest effect on systolic blood pressure (the pressure exerted when your heart contracts). People think that this benefit comes from the fact that beets have a lot of nitrates.

Instead of cooked beets, it seems that raw beets are the best way to get these benefits. The great thing about beet powder or beet juice is that the beets are not cooked during production, so more of the beets’ important nutrients are kept.

8. Helps with Digestion

Dietary fiber is one of the most important things for digesting food well, and beets have a lot of it. When you eat fiber, it usually goes straight to your colon, where it gives the cells the fuel they need to stay healthy.

It makes the stools easier to pass and keeps them regular, so the whole digestive system works as it should.

This helps you avoid painful digestive problems like diverticulitis, IBS (inflammatory bowel disease), constipation, and hemorrhoids.

What is the Nutritional Value of Beets?

Beets are good for you because they have a lot of folates, vitamin C, potassium, and manganese. They don’t have a lot of calories and a little bit of protein, and the carbs in beetroots give them most of their calories. Sometimes you can buy fresh beets with the greens still on them, or you can buy them separately. Beets don’t have a lot of vitamins and minerals, but beet greens have a lot of different vitamins and minerals.
One-half cup of cooked beets has about a quarter of the recommended daily allowance (RDA) of folate, one of the B vitamins. About 3 ounces fit into a half-cup (85 g). This same serving can also help you get some of the vitamin C you need daily since it has about 5% of the RDA for this vitamin. A cooked serving of beets also has small amounts of other B vitamins and vitamin A.
Beets are also good for you because they have a fair amount of minerals, but only in a small range. They have a lot of manganese and a decent amount of potassium. Beets also have a fair amount of minerals, iron, and magnesium. Cutting beets into slices and steaming them instead of boiling them whole reduces the time it takes to cook them and may help them keep more nutrients.
Since beets are mostly water, they don’t have many calories, and only about 40 calories are in a half-cup. This serving has about 1g of protein and no fat. Almost all calories come from carbs, and this serving size gives you almost 10% of the RDA for fiber.

How to Make Beetroot Juice?

Beetroot is a great vegetable that helps keep your heart healthy, and science has shown that drinking beetroot juice can help lower high blood pressure and prevent heart problems. Aside from this main benefit, it has a lot of other good things going for it, making it one of the healthiest juice recipes. It’s just red beetroot, apple, and celery mixture.


  • One small red Beetroot
  • One large Apple (or two small apples)
  • 2 Celery stalks
  • 1-2 Carrots
  • 1/2 Lemon or Lime
  • 1/2 inch small piece of Ginger, peeled


  1. All fruits and vegetables should be washed under running water and patted dry.
  2. Peel beets and cut them into long strips. Core the apple and cut it into long pieces. Peel the carrot and cut it into long strips. Make long pieces of celery.
  3. Put a container or glass under the juicer’s nozzle and turn it on.
  4. All ingredients, except for the lemon, should be put through the juicer one at a time: beetroot, apple, carrot, celery, and Ginger.
  5. Squeeze the half lemon into the juice you’ve already made and mix it well. Pour it into a glass that has been chilled and served. Drink it right away.

Tips and Variations:

  1. Choose a beet that is small and firm. Also, we used sweet apples, but you can use any kind you want.
  2. Pure beetroot juice is very strong, so you should always mix it with juice from another fruit or vegetable to lessen the chance of getting sick.
  3. Don’t peel fruits and vegetables that are organic.

What are the Risks & Side Effects of Beet Juice?

You may have noticed in the past that when you eat beets, your urine turns a little pink or red. This is completely normal, as this is how about 15% of people react to compounds in beets. Oxalates in beetroot stop the body from absorbing calcium, which means calcium can build up in the kidneys and become stones.

If you get kidney stones because you get too much calcium, you may be told to eat fewer oxalates. Some research has shown that this effect could indicate a problem with absorbing iron. If you are worried about being too high or too low in iron and experiencing this effect after eating beets, you may want to talk to your doctor about getting an iron test.


The beetroot is a sweet, red root vegetable called the garden beet. It is a healthy food that is low in calories and fiber. It is known to help health problems like high blood pressure gets better. You can also eat the red beet leaves. Beets can be eaten in many different ways.

If you want to eat beets raw, you should peel them first. Before eating, you should cut off the root’s top and bottom. Beets can also be boiled, sautéed, fried, juiced, steamed, pureed, grilled, or baked. You can leave the skin on when cooking beets until it is loose enough to fall off, which will keep the vegetable’s bright color.

The healthy table beet can help keep your heart in good shape. People often say that eating beets as part of a low-fat diet can help protect against heart disease. There are only 7.8 calories of beetroot. The vegetable is a good source of folate, potassium, and fiber; its leaves are also a good source of iron, calcium, and other nutrients.