Health & Fitness

Are Pickled Beets Good For You? Exploring Benefits And Drawbacks

Pickled beets have been a beloved food for centuries, praised for their tangy flavor and vibrant color. These ruby-red delights are not only a tasty ...

by Kendra Reed

Are Pickled Beets Good For You? Exploring Benefits And Drawbacks

Pickled beets have been a beloved food for centuries, praised for their tangy flavor and vibrant color. These ruby-red delights are not only a tasty addition to your meals but also offer a range of potential health benefits. In this blog post, we’ll dive into the world of pickled beets and explore whether they’re truly good for you. Get ready to discover the nutritional value, potential advantages, and drawbacks of incorporating pickled beets into your diet.

Key Takeaways

  1. Pickled beets are a good source of vitamins, minerals, and antioxidants, which can support overall health.
  2. Potential benefits of consuming pickled beets include improved digestion, lower blood pressure, and increased energy levels.
  3. While pickled beets offer several health benefits, it’s essential to enjoy them in moderation due to their high sodium content.

Health Benefits of Pickled Beets

Pickled beets are more than just a tasty treat; they also pack a nutritional punch. These vibrant vegetables are an excellent source of essential vitamins and minerals.

According to the United States Department of Agriculture (USDA), a 100-gram serving of pickled beets contains:

  • Vitamin C: 5% of the Daily Value (DV)
  • Folate: 8% of the DV
  • Magnesium: 5% of the DV
  • Potassium: 3% of the DV
  • Iron: 3% of the DV

These nutrients are essential for maintaining overall health and well-being. For instance, Vitamin C is a potent antioxidant that protects your cells from damage caused by free radicals. Folate, on the other hand, is essential for proper cell growth and development, particularly during pregnancy.

In addition to their impressive nutrient profile, pickled beets offer several potential health benefits. Let’s explore some of these advantages:

1. Improved Digestion

Pickled beets are rich in fiber, which can help promote regular bowel movements and support digestive health. The vinegar used in the pickling process also contains acetic acid, which may improve gut health by promoting the growth of beneficial bacteria.

2. Lower Blood Pressure

Beets are naturally high in nitrates, which can help relax and dilate blood vessels, leading to lower blood pressure. A study published in the Journal of Nutrition found that consuming nitrate-rich beetroot juice significantly reduced blood pressure in healthy adults (Webb et al., 2008).

3. Increased Energy Levels

The nitrates in pickled beets can also enhance athletic performance and increase energy levels. When consumed, nitrates are converted into nitric oxide, which can improve blood flow and oxygen delivery to the muscles, resulting in better endurance and stamina.

4. Antioxidant Powerhouse

Beets are packed with antioxidants, particularly betalains, which give them their characteristic red color. These antioxidants help combat oxidative stress and inflammation in the body, which may lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Potential Drawbacks of Pickled Beets

While pickled beets offer several health benefits, it’s essential to be aware of some potential drawbacks. One of the main concerns is the high sodium content of pickled beets.

The pickling process often involves using salt to preserve the vegetables, which can significantly increase their sodium levels.

Consuming too much sodium can lead to various health problems, such as high blood pressure, heart disease, and stroke. The American Heart Association recommends limiting daily sodium intake to 2,300 milligrams (mg) or less for most adults. A 100-gram serving of Preserved beets contains approximately 300-400 mg of sodium, which can quickly add up if you consume them frequently.

Another potential drawback is that the pickling process can sometimes reduce the overall nutritional value of beets. Some water-soluble vitamins, such as vitamin C, can leach into the pickling liquid, decreasing their content in the beets themselves. However, this loss is generally minimal, and pickled beets still retain a significant amount of their nutrients.

To enjoy the health benefits of Preserved beets while minimizing potential drawbacks, it’s essential to consume them in moderation. Be mindful of portion sizes and consider rinsing the beets before eating to reduce their sodium content. If you have a history of high blood pressure or are sensitive to salt, it may be best to opt for fresh beets instead.

Ways to Incorporate Pickled Beets into Your Diet

Now that you’re aware of the health benefits and potential drawbacks of pickled beets, let’s explore some delicious ways to incorporate them into your meals. Pickled beets are incredibly versatile and can add a tangy, sweet flavor to various dishes. Here are a few ideas to get you started:

  1. Salads: Toss sliced pickled beets into your favorite salad for a burst of flavor and color. They pair well with leafy greens, goat cheese, and nuts.
  2. Sandwiches: Add a layer of sliced pickled beets to your sandwiches for a tasty twist. They work particularly well with roast beef, turkey, or vegetarian options like hummus and avocado.
  3. Grain Bowls: Incorporate Preserved beets into your grain bowls for a pop of flavor and nutrition. Combine them with quinoa, roasted vegetables, and a protein source like grilled chicken or tofu.
  4. Antipasto Platters: Include pickled beets on your antipasto platters alongside other pickled vegetables, cured meats, and cheeses for a delightful appetizer spread.
  5. Smoothies: Believe it or not, Preserved beets can add a unique flavor and nutrient boost to your smoothies. Blend them with fruits like berries or citrus for a refreshing and healthy drink.

Get creative in the kitchen and experiment with different ways to enjoy pickled beets. You can even try making your own pickled beets at home to control the sodium content and customize the flavors to your liking. Here’s a simple recipe to get you started:

Homemade Pickled Beets- Recipe


  • 2 pounds fresh beets, peeled and cut into 1/4-inch slices
  • 1 cup apple cider vinegar
  • 1 cup water
  • 1/4 cup granulated sugar
  • 1 tablespoon whole black peppercorns
  • 1 teaspoon salt


1. Place the sliced beets in a sterilized glass jar.

2. In a saucepan, combine the vinegar, water, sugar, peppercorns, and salt. Bring the mixture to a boil over high heat, stirring until the sugar dissolves.

3. Pour the hot vinegar mixture over the beets in the jar, making sure they are fully submerged.

4. Allow the jar to cool to room temperature, then cover tightly with a lid and refrigerate for at least 24 hours before consuming.

5. Enjoy your homemade Preserved beets as a tasty and healthy addition to your meals.

Also Read: 4 Drinks That Will Directly Boost Nitric Oxide


Pickled beets offer a delightful combination of flavor and nutrition, making them a great addition to a balanced diet. With its impressive array of vitamins, minerals, and antioxidants, pickled beets can support digestive health, lower blood pressure, increase energy levels, and protect against chronic diseases.

While it’s essential to be mindful of their sodium content and enjoy them in moderation, pickled beets can be a tasty and nutritious way to add variety to your meals. Whether you buy them pre-made or pickle them yourself, these vibrant vegetables are worth incorporating into your diet.

So, the next time you’re looking for a flavorful and healthy food option, consider reaching for a jar of pickled beets. Your taste buds and your body will thank you!


1. Are pickled beets high in sugar?

While pickled beets do contain some sugar, the amount is generally low. A 100-gram serving of Preserved beets
typically contains around 5-7 grams of sugar. However, it’s essential to check the label of store-bought Preserved beets, as some brands may add more sugar than others.

2. Can pickled beets help with weight loss?

Pickled beets can be a helpful addition to a weight loss diet due to their low calorie and high fiber content. Fiber helps keep you feeling full and satisfied, which may reduce overall calorie intake. However, it’s important to remember that Preserved beets are not a magic solution for weight loss and should be consumed as part of a balanced diet and regular exercise routine.

3. How long do pickled beets last in the fridge?

Properly stored, unopened pickled beets can last for up to 18 months in the pantry. Once opened, Preserved beets
should be refrigerated and consumed within 1-2 months for optimal freshness and flavor.

4. Can I eat pickled beets if I have diabetes?

Pickled beets can be a part of a diabetes-friendly diet when consumed in moderation. Beets have a low glycemic index, meaning they are less likely to cause rapid spikes in blood sugar levels. However, it’s essential to monitor portion sizes and be mindful of the sodium content, as high sodium intake can be a concern for people with diabetes. Always consult with your healthcare provider or registered dietitian for personalized guidance on managing your diet with diabetes.


  • Kendra Reed

    Dr. Kendra Reed is a dedicated general medicine physician with 7 years of clinical experience. After graduating from medical school, she completed her residency in internal medicine, developing a well-rounded skillset in diagnosing and treating a diverse range of conditions. Patients appreciate Dr. Reed's warm bedside manner and commitment to providing comprehensive, personalized care. In addition to her clinical work, she is actively involved in community outreach programs, educating the public on important health topics. Dr. Reed is known for her ability to establish trusting relationships with her patients and help them achieve their wellness goals.

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