Beets: Benefits, Recipes, and Nutrition Facts

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

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Love them or leave them, these vibrant root vegetables have been making an appearance in kitchens for centuries. Whether you’re a fan of their earthy sweetness, curious about their bold colors, or just looking for a way to sneak more nutrients into your diet, beets are worth a closer look.

The History of Beets

Beets have a rich history that dates back thousands of years. Native to the Mediterranean region, the wild ancestor of the beet known as Beta vulgaris was cultivated for its leafy greens rather than its root. By the Roman era, beets were used for their medicinal properties and as food, and in the Middle Ages, beets gained popularity in Europe as both a vegetable and a natural sweetener. Over time, selective breeding enhanced the bulbous roots we recognize today as domesticated beets.

What’s the Difference Between Red and Orange Beets?

Red and orange (golden) beets differ in color, flavor, and culinary use. Red beets are deep crimson with a robust, earthy flavor. Their intense color can stain hands and other foods, making them popular for dishes like borscht and beet salads. They contain betalains, which have antioxidant properties. Orange beets, on the other hand, are golden-hued with a milder and sweeter taste. Their color doesn’t bleed as much, making them a versatile choice for mixed dishes, roasting, or salads. 

Are Beets Good for You? 

Beets are a source of several nutrients including fiber, potassium, magnesium, and phosphorus. Beets are also a source of nitrates, which have been linked to improved brain function. As Cleveland Clinic explains, “because nitrates widen blood vessels, this allows for an increased flow of blood to the brain, which is beneficial to cognitive function.”

Can Dogs Eat Beets?

Beets are nutritious for humans, but what about their animal companions? According to the American Kennel Club, dogs can eat beets. “In moderation, as a snack or food topping, beets are beneficial to a dog’s skin and coat and their digestion. Your dog should be getting all the nutrients they need in their regular diet, so think of beets as a little something extra.” Because beets are high in oxalic acid, which can form bladder stones, urinary crystals, and kidney stones, it’s best to check with your vet if your dog is prone to any of these conditions.

How Do You Cook Beets?

Beets are incredibly versatile and can be enjoyed in various preparations. Here are some of the best ways prepare beets:

• Roasting: Roasting beets caramelizes their natural sugars, enhancing their sweetness. Wrap them in foil or roast them directly in the oven at 400° F for about an hour, then peel and slice for salads or grain bowls.
• Boiling or Steaming: For a quicker method, boil or steam beets until tender. This technique is great for preparing beets to use in salads, soups, or purées.
• Pickling: Pickled beets are tangy and vibrant, making them an excellent addition to sandwiches, salads, or charcuterie boards. 
• Raw: Beets can also be eaten raw—grated or thinly sliced—for a crunchy, fresh texture in salads.
• Blended: Blend beets into smoothies for a nutrient boost or into soups like borscht, a traditional Eastern European dish. They also make a colorful addition to hummus.
• Baking: Beets add moisture and a subtle sweetness to baked goods like cakes and brownies. They pair especially well with chocolate, creating rich, earthy desserts​.

Best Recipes with Beets

From savory to sweet, there are myriad ways to incorporate beets into your weekly meal rotation.

Roasted Beets With Goat Cheese

This recipe combines both red and golden beets with creamy goat cheese and fragrant star anise for a showstopping side dish. 

Homemade Beet Juice

Juicing a beet with blood oranges and pomegranate juice makes for a punchy beverage you can enjoy year-round.   

Camu and Beet Soup

Cozy and satisfying, this soup recipe features camu, a berry from the Amazon. It adds a touch of sweetness to the earthy beets, ginger, and garlic, while coconut milk makes every bite rich and silky. 

Beet-Ginger Smoothie Bowl

Start your morning with a refreshing smoothie made with beets, pineapple, and ginger. For an extra boost of antioxidants, it’s topped with raspberries, pomegranate seeds, and cacao nibs. 

Rose Latte With Beet Root Powder

This vegan drink is made with rose tea and tinted with beet root powder. It’s topped with a creamy, dairy-free froth for a comforting and nutrient-rich beverage.

Beetroot Ravioli with Cashew Cream Cheese

For a special evening in, prepare beetroot ravioli from Kris Carr’s Crazy Sexy Kitchen cookbook. It’s a plant-based spin on pasta that’s sure to impress. 

Chocolate Beet Cake

Yes, you can have vegetables for dessert. This rich and moist cake uses pureed roasted beets for a naturally sweet base that’s layered with a chocolate buttercream frosting made with avocado.

Detox Ice Pops

For hot summer days, keep a batch of these purple-hued pops in the freezer. They’re made with watermelon, beets, ginger, and hibiscus tea for a refreshing treat.

Beet Products From Thrive Market

These top products make it easy to incorporate beets into your diet.

Love Beets Organic Cooked Beets

These ready-to-eat veggies from Love Beets are vacuum-packed and made with organic ingredients, perfect for salads, snacking, or recipes. Thrive Market member Rachel from California says “these are so convenient and fresh-tasting—perfect for my busy weeknights.”

wellmade by Thrive Market Organic Beet Powder

This versatile powder is a nutrient-dense addition to smoothies, lattes, or baking. John from Texas reports “it dissolves easily and has a vibrant flavor. Perfect for my pre-workout routine.”

Picker Fresh Pickled Beets

Sourced in Turkey, Picker Fresh has done the work of pickling so this garnish is ready for your next meal. Lorna from Tennessee has had a change of heart thanks to this jar, sharing “I hated pickled beets when I was a kid. I’m not sure what happened, but I actually crave them now. These are so good.”

Garden of Life Beet Gummies

This supplement is a blend of concentrated organic beets, tart cherry, and whole food vitamins, and members rave about how good they taste.

Garden of Life Beets Detox Powder

To promote healthy digestion and energy production, Garden of Life blends organic beets with fermented apple cider vinegar.