Are Pickled Beets Good for You?

Are Pickled Beets Good for You

Pickled beets, those tangy, colorful delights often found nestled in jars on grocery store shelves or homemade in grandma’s kitchen, have garnered attention for both their unique taste and potential health benefits. But are pickled beets actually good for you? Let’s explore the nutritional content, potential health benefits, and considerations of adding pickled beets to your diet.

Nutritional Content of Pickled Beets

Before diving into the health benefits, it’s important to understand the nutritional composition of pickled beets. Here’s a breakdown of what you’ll typically find in a serving of pickled beets:

  • Calories

Pickled beets are relatively low in calories, with about 15-20 calories per 1/2 cup serving.

  • Carbohydrates

They are a source of carbohydrates, providing around 4 grams per serving, mainly from natural sugars.

  • Fiber

Pickled beets offer a small amount of fiber, with approximately 1-2 grams per serving.

  • Vitamins and Minerals

They are rich in essential nutrients such as folate, manganese, potassium, and vitamin C. These nutrients play vital roles in various bodily functions, including immune function, energy metabolism, and bone health.

Are Pickled Beets Good for You?

  • Rich Source of Antioxidants

Pickled beets, like their fresh counterparts, are packed with antioxidants. Antioxidants are compounds that help neutralize harmful free radicals in the body, which can otherwise contribute to inflammation and chronic diseases such as heart disease and cancer. The vibrant color of beets, attributed to pigments called betalains, is indicative of their antioxidant content.

  • Supports Heart Health

The combination of antioxidants and essential nutrients in pickled beets can be beneficial for heart health. Potassium, in particular, helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Additionally, the nitrates found in beets have been shown to improve blood flow and lower blood pressure, reducing the risk of heart disease.

  • May Improve Exercise Performance

Nitrates, naturally present in beets, can also enhance exercise performance. Studies have found that consuming beetroot juice, which is rich in nitrates, may improve endurance and exercise efficiency by increasing oxygen delivery to muscles. While pickled beets may contain slightly lower levels of nitrates compared to fresh beetroot juice, they can still offer some benefits for physically active individuals.

  • Supports Digestive Health

The fiber content in pickled beets supports digestive health by promoting regularity and feeding beneficial gut bacteria. A healthy gut microbiome is essential for nutrient absorption, immune function, and overall well-being. Including fiber-rich foods like pickled beets in your diet can contribute to a healthy digestive system.

  • Potential Anti-inflammatory Effects

Some research suggests that the compounds found in beets may have anti-inflammatory properties. Chronic inflammation is linked to various health problems, including arthritis, diabetes, and cardiovascular disease. By reducing inflammation, pickled beets may help lower the risk of these conditions and promote overall health.

Considerations and Precautions

While pickled beets offer numerous potential health benefits, there are a few considerations to keep in mind:

  • High Sodium Content

Pickled beets are typically preserved in a brine solution, which can be high in sodium. Individuals watching their sodium intake, such as those with high blood pressure or kidney problems, should consume pickled beets in moderation or opt for low-sodium varieties.

  • Added Sugars

Some commercial varieties of pickled beets may contain added sugars or sweeteners to enhance flavor. Be mindful of added sugars, especially if you’re managing diabetes or trying to reduce your sugar intake.

  • Potential Staining

Beets are notorious for their vibrant color, which can stain hands, clothing, and kitchen surfaces. Handle pickled beets with care to avoid unwanted staining.

Ways to Enjoy Pickled Beets

There are many delicious ways to incorporate pickled beets into your diet:

  • Salads

Add pickled beets to salads for a burst of color and flavor.

  • Sandwiches

Layer pickled beets onto sandwiches or wraps for an extra zing.

  • Appetizers

Serve pickled beets as part of a charcuterie board or antipasto platter.

  • Side Dish

Enjoy pickled beets as a tasty side dish alongside grilled meats or roasted vegetables.

  • Snacks

Enjoy pickled beets straight from the jar as a satisfying snack.


Pickled beets can be a flavorful addition to a healthy diet, offering a range of nutrients and potential health benefits. From supporting heart health to boosting exercise performance and aiding digestion, there are plenty of reasons to enjoy pickled beets regularly. Just be mindful of the sodium and sugar content, and consider making your own pickled beets at home for greater control over the ingredients. So, the next time you’re browsing the grocery store aisles, consider picking up a jar of pickled beets to add a colorful and nutritious twist to your meals.

Written by Amy Fischer

Amy, a registered dietitian at the Good Housekeeping Institute's Nutrition Lab, brings a wealth of expertise to nutrition, health content, and product testing. With a journalism degree from Miami University of Ohio and a master's in clinical nutrition from NYU, she's a versatile expert. Prior to joining Good Housekeeping, Amy worked as a cardiac transplant dietitian at a prominent NYC hospital and contributed to clinical nutrition textbooks. Her background also includes PR and marketing work with food startups.

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