Are Beets High In Iron?

Are Beets High In Iron?

You either love them or hate them, but beets should be on everyone’s plates regularly. We know they’re high in vitamins and nutrients, but are beets also high in iron?

Are Beets High In Iron?

Beets contain a good amount of iron, so they can help prevent various health conditions and help you load up on this mineral. They’re also nutrient-dense and low in calories, making them a wonderful addition to any diet.

Beets are an okay source of iron. Two boiled beets contain 6% of recommended daily intake of potassium. That’s not the best but also not the worst. For instance, 3.5 oz (100 g) of spinach will give you around 20% of daily iron.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

How much iron is in beets?

Two cooked beets (3.5 oz/100 g) contain 0.8 mg of iron. That’s 10% of recommended daily intake of iron for adult men and around 4% for women. That amount of iron will certainly give you a boost in iron, but you’ll have to eat more iron-rich foods or take supplements as well.

How much iron is in beets?
How much iron is in beets?

Nutritional Facts: Beets, boiled (3.5 oz/100 g)

  • 44 Calories
  • Total Fat 0.2 g
    • Saturated fat 0 g
  • Sodium 77 mg
  • Potassium 305 mg
  • Total Carbohydrate 10 g
    • Dietary fiber 2 g
    • Sugar 8 g
  • Protein 1.7 g
  • Vitamin C 6% DV
  • Calcium 1% DV
  • Iron 4-10% DV
  • Vitamin D 0% DV
  • Vitamin B6 5% DV
  • Vitamin B12 0% DV
  • Magnesium 5% DV

Can you take in too much iron from beets?

If you’re already on an iron-rich diet and eating many iron-rich vegetables or fish, for example, and you’re taking iron supplements, then yes, you can take in too much iron from beets.

However, it probably won’t be beets that push you over the edge because they aren’t that high in iron to start with.

But you also need to know that having too much iron, especially if you’re taking supplements on an empty stomach, can lead to nausea, constipation, vomiting, upset stomach and pain, and even fainting.

Are beet greens higher in iron than beetroots?

Beet greens are often criminally overlooked, but they are extremely nutritious, and yes, they’re higher in iron than beetroots. In fact, they’re much higher. 3.5 oz of green beets has 14% of the daily value for women and 32% for men.

That’s triple the amount of beetroot. They’re also delicious and can be eaten raw; as a salad, for example.

Apart from being high in iron, beet greens are also high in vitamin C, calcium, magnesium, fiber, and especially – potassium.

Next time when you’re in the store, buy beets that have beet greens attached to them and take advantage of the whole vegetable.

3.5 oz of green beets has 14% of the daily value for women and 32% for men
3.5 oz of green beets has 14% of the daily value for women and 32% for men

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Is beetroot juice high in iron?

Beetroot juice is extremely healthy and contains a lot of iron as well. A glass of beetroot juice will give you between 10 and 22 percent of the daily value, depending on whether you’re a man or a woman (see chart below).

When I’m not making beet juice myself, I often buy Beet It juice on Amazon or in my local store.

Iron + Vitamin C at

Are canned beets high in iron?

Canned beets have slightly less iron than raw or cooked beets and are nevertheless a good source of iron to boost your daily intake if you combine them with other veggies that are high in iron, even better.

Are pickled beets high in iron?

Pickled beets aren’t that high in iron and have much less of them than raw, cooked, or normal canned beets. For that reason, if your goal is to up your intake of iron, it’s better to eat non-pickled beets, especially beet greens.

Are cooked beets high in iron?

Cooked Beets with fresh tarragon
Cooked Beets with fresh tarragon

Cooked or boiled beets are somewhat high in iron and can give you a much-needed boost. To completely utilize this great vegetable, don’t just stick to the beetroot; eat the greens as well.

By eating the whole vegetable, you’ll be getting much more iron than you would from only eating beetroot.

Are beets healthy?

Beets are very low in calories but still extremely nutrient-dense. A single serving of cooked beets contains just 37 calories, most of which come from carbohydrates.

Because of that, beets are a great source of fiber, which helps soak up excess stomach acid and feed the ‘good’ gut bacteria. As a result, consuming the type of fiber found in beets can improve your digestion and the overall health of your digestive system.

Beet Salad
Beet Salad

A lot of studies also suggest that beets have the ability to decrease elevated blood pressure levels, which are a risk for heart disease.

In particular, drinking beetroot juice can lower both your systolic and diastolic blood pressure, lowering the risk of heart attack and even stroke.

So, looking at all of these benefits and the fact that heart issues are a leading cause of death worldwide, it’s a good idea to include beets in your diet.

Eating beets can also help fight inflammation in your body. Chronic inflammation is often associated with severe health conditions, such as obesity, heart disease, liver issues, and even cancer, so consuming anti-inflammatory foods can be incredibly beneficial.

What’s more, reducing inflammation in your body can also ease other digestive system issues, such as acid reflux and GERD symptoms.

One cup of cooked beets is a great source of dietary fiber
One cup of cooked beets is a great source of dietary fiber

Beets are also known to contain special compounds called nitrates. These compounds may improve brain function by dilating blood vessels and increasing blood flow to the brain.

As a result, eating beets can reduce your risk of developing neurodegenerative disorders like dementia. It can also help protect your memory and cognitive thinking as it improves blood flow, particularly to the frontal lobe.

Additionally, some studies suggest that consuming beets and beetroot juice may slow the division and growth of cancer cells, thus lowering your risk of developing certain types of cancer.

Iron + Vitamin C at

What’s more, the plant compounds in beets, such as betaine, can improve your body’s defense systems, which are required to prevent cell mutations that are the lead cause of most types of cancer. So, adding beets to your diet can help you lead a healthy and long life.

What vegetables have the highest iron content?

Mixed Legumes

Many veggies are higher in iron than beets. Here are some of the best ones.

1. Spinach

3.5 oz (100 g) of raw spinach contains 2.7 mg of iron, or 33% of the DV for men and 15% for women. That’s an excellent value even though iron in vegetables isn’t heme-iron and is absorbed worse than heme iron from meats.

2. Legumes

Legumes such as beans, chickpeas, lentils, peas, and soybeans are high in iron and great for meat-eaters but also for vegetarians and vegans.

Apart from iron, legumes are also packed with magnesium, potassium, folate, fiber, and other vital nutrients.

3. Pumpkin seeds

Although pumpkin seeds aren’t strictly vegetables, they do come from one. They’re also a super-popular snack food but also an excellent source of magnesium, zinc, manganese, vitamin K, and, of course, iron.

A 1 oz serving will give you 2.5 mg of iron. That’s 14% DV for men and 31% DV for women.

What is iron good for?

We have known for a long time that iron is one of the most significant minerals that we can take in from food.

In our bodies, iron is mostly found in red blood cells as it plays a crucial role in constructing them and maintaining them healthy.

Adding iron-rich foods to our diets can help prevent anemia and its symptoms:

  • fatigue,
  • weakness,
  • irregular heartbeats,
  • shortness of breath.

According to a study, there is a connection between poor sleep quality and sleep issues, such as restless sleep, sleep apnea, insomnia, and iron intake. For example, consuming more iron-rich foods and drinks can help you sleep better, which, in turn, reduces fatigue and weakness throughout the day.

Recommended intakes for iron

Your recommended daily intake of iron depends on your age and sex. It was developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies.

RDAs for Iron
0-6 months0.27 mg0.27 mg
7-12 months11 mg11 mg
1-3 years7 mg7 mg
4-8 years10 mg10 mg
9-13 years8 mg8 mg
14-18 years11 mg15 mg27 mg10 mg
19-50 years8 mg18 mg27 mg9 mg
51+ years8 mg8 mg
RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat.


Beets are very nutritious vegetables that are high in iron only if you consume the whole thing – beetroot and beet greens.

Otherwise, you’re better off eating only beet greens to boost your iron because they’re much higher in iron than beetroot.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

Source: USDA