With a FoodScore of 74/100, cooked beets are a good choice, primarily due to their rich micronutrient content and status as a minimally processed whole food.
Cooked beets are a minimally processed (NOVA 1) whole vegetable.
A 100g serving provides 909mg of potassium, contributing 19% of the Daily Value.
This vegetable is low in calories at just 27 per 100g, making it a nutrient-dense option.
It offers 2.9g of fiber per 100g, which supports digestive health.
Beets contain 241mg of sodium per 100g, a moderate amount for a vegetable.
Scores +9 points above the vegetable category average (65/100 across 71 foods).
Fiber
2.9g
10% of Daily Value
Protein
2.57g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
241mg
10% of Daily Value
+
What it brings to the table
Fiber (2.9g)+2
Micronutrients (Potassium, Iron, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 74
Cooked beets achieve a FoodScore of 74/100, placing them in the 'Good' category. This score is largely driven by their favorable nutritional profile as a whole food. As a NOVA class 1 food, they receive a significant +10 bonus for being unprocessed or minimally processed. They also earn +2 points for their fiber content, providing 2.9g per 100g, which is beneficial for digestive health. A substantial +12 points are awarded for their rich array of micronutrients, including high amounts of potassium (19% DV), vitamin C (28% DV), vitamin A (43% DV), iron (11% DV), and magnesium (16% DV). These contributions highlight beets as a nutrient-dense food. The low calorie count of 27 per 100g and minimal total fat (0.2g) also contribute positively. There are no penalties for added sugar, saturated fat, or high sodium, further solidifying its healthy profile. To achieve a higher score, beets would need to offer even higher amounts of a wider range of micronutrients or a greater protein content, though their current profile is already very strong for a vegetable.
Health benefits
What the nutrients in beet cooked actually do for you, grounded in established dietary science.
Supports Heart Health
Cooked beets are beneficial for heart health, largely due to their high potassium content. A 100g serving provides 909mg of potassium, which is 19% of the Daily Value. Dietary guidelines emphasize the role of potassium in maintaining healthy blood pressure by counteracting the effects of sodium. Additionally, beets contain magnesium (16% DV), another mineral important for cardiovascular function. The low saturated fat (0.03g) and cholesterol-free nature of beets further contribute to a heart-healthy diet. Including potassium-rich foods like beets can be a simple way to support overall cardiovascular well-being.
Aids in Digestive Health
The fiber content in cooked beets plays a key role in supporting digestive health. With 2.9g of fiber per 100g, beets contribute to the recommended daily intake of this essential nutrient. Dietary fiber helps to promote regular bowel movements and can prevent constipation by adding bulk to stool. It also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. Including fiber-rich vegetables like beets can be an effective strategy for maintaining a well-functioning digestive system and overall gut health. This amount of fiber is a good contribution for a single vegetable serving.
Contributes to Immune Function
Cooked beets can contribute to a healthy immune system through their vitamin and mineral profile. A 100g serving provides 28% of the Daily Value for Vitamin C, an essential antioxidant known for its role in immune cell function and protection against oxidative stress. Beets also contain zinc (5% DV) and vitamin A (43% DV), both of which are important for immune responses and maintaining the integrity of mucous membranes, which act as a first line of defense. Regular consumption of foods rich in these nutrients, like beets, can help support the body's natural defenses.
Supports Healthy Vision
Cooked beets are a good source of Vitamin A, providing 43% of the Daily Value per 100g serving. Vitamin A is crucial for maintaining healthy vision, particularly in low light conditions, and for the proper functioning of the retina. It is also important for the health of the cornea and other eye tissues. Beyond vision, Vitamin A supports immune function and skin health. Incorporating foods rich in Vitamin A, such as beets, into the diet can help ensure adequate intake of this vital nutrient for long-term eye health. The vibrant color of beets often indicates the presence of beneficial plant compounds.
With a FoodScore of 74/100, cooked beets are a good choice, primarily due to their rich micronutrient content and status as a minimally processed whole food.
How to eat it
Cooked beets are a versatile vegetable that can be incorporated into various meals. They have an earthy, slightly sweet flavor and a tender texture, making them suitable for both savory and sweet dishes. Common preparations include roasting, boiling, or steaming. They can be enjoyed as a side dish, added to salads, or blended into smoothies. A typical serving size is around 100-150g, which provides a good portion of their beneficial nutrients.
To preserve nutrients, steam or roast beets instead of boiling, as boiling can leach out water-soluble vitamins like Vitamin C.
Pair cooked beets with a source of healthy fats, such as olive oil or avocado, to enhance the absorption of fat-soluble vitamins like Vitamin A.
Add sliced or diced cooked beets to salads for color and nutrients, combining them with leafy greens, nuts, and a light vinaigrette.
Store raw beets in the refrigerator for up to two weeks; cooked beets should be consumed within 3-5 days or frozen for longer storage.
Incorporate cooked beets into smoothies or juices for a nutrient boost and natural sweetness, masking their earthy flavor with fruits like berries or apples.
Things to keep in mind
While generally safe and healthy for most individuals, cooked beets do contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones may need to moderate their intake. The natural pigments in beets, called betalains, can also cause urine and stools to appear reddish or pink, a harmless phenomenon known as beeturia, which can be mistaken for blood. There are no widely documented common allergies or significant drug interactions for beets at normal serving sizes.
Yes, cooked beets are considered very healthy. They have a FoodScore of 74/100, indicating a strong nutritional profile. They are rich in micronutrients like potassium, vitamin C, and vitamin A, and provide beneficial fiber. As a minimally processed (NOVA 1) whole food, they are an excellent addition to a balanced diet.
Are cooked beets good for heart health?
Cooked beets are beneficial for heart health, primarily due to their high potassium content, with 909mg (19% DV) per 100g. Potassium helps regulate blood pressure, which is crucial for cardiovascular well-being. Their low saturated fat and cholesterol-free nature also support a heart-healthy diet.
Are cooked beets good for weight loss?
Cooked beets can be a good food for weight loss due to their low calorie density, with only 27 calories per 100g. They also provide 2.9g of fiber, which can promote satiety and help you feel full longer, potentially reducing overall calorie intake. Their nutrient density means you get many vitamins and minerals without excess calories.
Are cooked beets considered ultra-processed?
No, cooked beets are not considered ultra-processed. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates they retain their natural nutritional integrity and are free from industrial additives, making them a whole food choice.
What is the best way to cook beets to retain nutrients?
To best retain nutrients, steaming or roasting beets is generally preferred over boiling. Boiling can cause water-soluble vitamins, such as Vitamin C, to leach into the cooking water. Roasting or steaming helps to preserve these valuable nutrients while still achieving a tender texture and enhancing their natural sweetness.
Can I eat beet greens, and are they healthy?
Yes, beet greens are edible and highly nutritious. They are often discarded but are rich in vitamins K and A, as well as iron and calcium. They can be cooked similarly to other leafy greens, such as spinach or Swiss chard, by sautéing or steaming. Eating both the root and the greens maximizes the nutritional benefits of the beet plant.
What can I use as a substitute for beets?
If you're looking for a substitute with a similar earthy flavor and vibrant color, purple carrots or red cabbage can be good options, especially in salads or roasted dishes. For a similar nutritional profile in terms of fiber and potassium, other root vegetables like parsnips or sweet potatoes could be considered, though their flavor and color will differ.