Raw vs Cooked Beets: Which Is Healthier?

Beets are vegetables that can be consumed both raw and cooked, but which version is more nutritive?

Beets are an excellent source of vitamin B9 (Folate).

They also contain vitamin C, and vitamin B6 (Pyroxidine) in a small amount.

Raw vs Cooked Beets Nutrition

Are cooked beets more nutritious? Let’s make an in-depth comparison of raw vs cooked beets and see.

This comparison will begin by examining raw and cooked beets’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

This comparison will start by comparing the caloric value of raw and cooked beets and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw beets compare to 100 grams of cooked beets.

The second table compares 100 grams of raw beets and the caloric equivalent of cooked beets.

After cooking 100 grams of raw beets, you will get around 98 grams of cooked beets, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw beets?

So if you cook 100 grams of raw beets, you will get around 98 grams of cooked beets, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Beets Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, beets lose weight, so the amount of calories in 100 grams is higher in cooked beets.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked beets compare for weight loss: beets beets are slightly lower in calories, with 43 calories per 100 grams, compared to 44 calories per 100 grams of beets.

Protein Content in Raw Beets and Cooked Beets

Cooked Beets beets are higher in protein and have around 4% more protein than beets beets.

Cooked Beets beets offer 1.7 grams of protein per 100 grams, while beets beets offer 1.6 grams.

Carbohydrate Content in Raw Beets and Cooked Beets

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked beets.

Continue reading to find out how raw and cooked beets compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 4% higher in cooked beets than in raw beets.

They have 10 grams per 100 grams, compared to 9.6 grams in raw beets.

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Sugars

Speaking of sugars in beets, raw beets contain less sugar than cooked, 15% precisely.

100 grams of raw beets contain 6.76 grams of sugar, while the same amount of cooked beets contains 7.96 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked beets.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw beets are a better option for you.

They have 2.8 grams of fiber per 100 grams, while cooked beets provide 2 grams of fiber.

Fat Content in Raw Beets and Cooked Beets

Like other plant foods, beets are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked beets:

• Raw Beets: 0.2 grams per 100 grams
• Cooked Beets: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, beets beets and beets contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Beets vs Cooked Beets Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked beets’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw beets weigh 98 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw beets or 117 grams of cooked beets.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw beets are a better source of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, cooked beets offer a higher amount of vitamin A.

Raw and cooked beets contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw beets’ vitamins content:

Raw Beets vs Cooked Beets Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in cooking water.

You will get more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc by eating beets raw than cooked.

Finally, raw and cooked beets contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked beets, side by side.

The Bottom Line

The debate between eating beets raw or cooked has both nutritional and culinary aspects to consider.

While raw beets provide many vitamins and minerals, cooking beets can increase the availability of many of these nutrients.

However, cooking beets can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked beets into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked beets comes down to individual preferences and dietary goals.