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Raw vs Cooked Beetroot: A Nutritional Comparison

Raw vs Cooked Beetroot: A Nutritional Comparison - Nutribal™ - The New Healthy.


Beetroot, also known simply as beets, is a root vegetable that has gained popularity due to its numerous health benefits. Packed with essential nutrients, beets can be consumed in various forms, but most commonly they are eaten either raw or cooked. The preparation method can have an impact on their nutritional content and health benefits. In this article, we will delve into the nutritional comparison between raw and cooked beetroot to understand how the cooking process can affect its nutritional profile.

Nutritional Content of Raw Beetroot

Raw beetroot is a rich source of vitamins, minerals, fibers, and antioxidants. It contains vitamin C, folate, and potassium, as well as a good amount of dietary fiber which is beneficial for digestive health. Raw beets are also high in nitrates, which are compounds that can improve blood flow and lower blood pressure, potentially enhancing athletic performance. Additionally, the pigment betalain, which gives beets their vibrant color, has potent anti-inflammatory and antioxidant properties and is more prevalent in raw beets.

Vitamins and Minerals

Consuming raw beetroot provides your body with an excellent dose of vitamins such as vitamin C, which is important for immune function and skin health. The folate in raw beetroot is crucial for DNA synthesis and repair, making it an essential nutrient for pregnant women. Minerals such as iron, responsible for transporting oxygen in the blood, and potassium, which helps regulate fluid balance, are also found in significant amounts.

Dietary Fiber

One of the advantages of consuming raw beetroot is its higher fiber content compared to when it's cooked. Dietary fiber promotes digestive health, aids in managing blood sugar levels, and can assist in maintaining a healthy weight.

Nutritional Content of Cooked Beetroot

When beetroot is cooked, some changes occur in its nutritional makeup. Cooking can lead to the loss of certain vitamins, particularly those that are water-soluble such as vitamin C and some B vitamins. However, cooking can also make some nutrients more bioavailable. For example, the process of heating can break down the cell walls of the beetroot, making it easier for the body to absorb the nutrients.

Vitamin and Mineral Retention

The heat from cooking can reduce the vitamin C content in beetroot, but it can increase the bioavailability of other compounds, such as certain minerals. Furthermore, while some of the nitrates are lost during cooking, a substantial amount remains, which can still be beneficial for cardiovascular health.

Antioxidants and Phytonutrients

Cooked beetroot retains most of its antioxidants, which can protect the body against free radicals and may reduce the risk of chronic diseases. Some antioxidants, like betalains, are less stable at high temperatures, thus their levels may decrease when beets are cooked. Nevertheless, cooked beetroot still offers a considerable amount of these health-promoting compounds.

Raw vs Cooked Beetroot: Which is Better?

Both raw and cooked beetroot have their own benefits and potential drawbacks. Raw beetroot offers higher levels of certain vitamins and dietary fiber, as well as more natural enzymes and phytonutrients that can be sensitive to heat. However, the cooking process can enhance the flavor, increase the digestibility for some people, and improve the absorption of specific nutrients.

How to Incorporate Both Forms into Your Diet

To maximize the nutritional benefits of beetroot, it may be beneficial to include both raw and cooked forms in your diet. Raw beets can be grated or finely chopped and added to salads or smoothies to maintain their high enzyme content and nutritional integrity. On the other hand, roasted, steamed, or boiled beetroot can be a delicious and nutritious side dish or a hearty addition to soups and stews.


Beetroot, whether raw or cooked, is a highly nutritious vegetable that can contribute greatly to a balanced diet. Considering the slight differences in their nutritional profiles, the best approach is to enjoy beetroot in both forms, thereby reaping the unique benefits of each. By doing so, you can ensure you receive a wide array of vitamins, minerals, and antioxidants, supporting overall health and wellness.

Nutribal BEETROOT Natural Antioxidants

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