Beets are one of the most powerful, colorful plant foods you can add to your routine. They’re earthy, naturally sweet, and packed with nutrients that support whole-body wellness. For plant-based beginners, beets are a great staple because you can roast them, blend them, juice them, or toss them into bowls and salads for a major nutrition boost with very little effort.
Beets are a root vegetable known for their natural nitrates, antioxidants, and deep red-purple color from betalains. They can be eaten roasted, steamed, grated raw, blended into smoothies, or juiced. For plant-forward eaters, beets are especially loved for supporting circulation, energy, and heart wellness.
Key Benefits
• Supports heart wellness and healthy circulation
• Supports energy support routines (often used in performance nutrition)
• Supports inflammation balance with antioxidants
• Supports digestion with fiber
• A nutrient-dense root veggie that adds natural color and sweetness
Key Nutrients
• Folate
• Fiber
• Potassium
• Manganese
• Vitamin C
• Antioxidants (betalains)
Nutrition Facts (per 1 cup cooked sliced beets)
• Calories: ~75
• Carbs: ~17g
• Fiber: ~3g
• Protein: ~3g
• Fat: ~0.3g
• Sugar: ~13g
Source: USDA FoodData Central
Easy Ways to Eat Beets
• Roast beets and add to salads with arugula and walnuts
• Blend cooked beets into smoothies with berries and banana
• Grate raw beets into slaw for crunch and color
• Add roasted beets to grain bowls with chickpeas and tahini
• Use beets in hummus for a beautiful pink dip
• Steam and slice for a simple side with lemon and herbs
• Add beet cubes to soups for hearty, earthy sweetness
How to Choose and Store Beets
How to choose: Look for beets that are firm, smooth, and heavy for their size. If the greens are attached, they should look fresh and vibrant.
How to store:
• Remove greens and store separately (greens steal moisture from the root)
• Store beets in the fridge in a bag or container
• Cooked beets store well in an airtight container
How long they last: About 1–2 weeks in the fridge (longer if very fresh); cooked beets 3–5 days
Pairs Well With
• Goat-free vegan feta
• Arugula
• Walnuts
• Orange
• Balsamic vinegar
• Tahini
Conditions Beets May Help Support (Plant Pantry Wellness Notes)
This section is not medical advice. It’s a “what the research suggests” support list.
Beets may be a helpful food choice for people focusing on:
• Heart health support
• Blood pressure support goals (as part of a balanced diet)
• Circulation support
• Energy support routines
• Inflammation balance goals
For medical nutrition therapy, always consult a licensed provider.
