Calories in Beet Juice: Nutritional facts for Beet Juice Types

One hundred milliliters (3.4 fl oz) of unsweetened beet juice contains 42 calories.

One liter (1000 mL or 33.8 fl oz) of unsweetened beet juice contains 420 calories.

One glass of beetroot juice, considered as a standard 240 mL (8 fl oz) serving, contains 101 calories.

A 946 mL (32 fl oz) bottle of R.W. Knudsen Organic Beet Juice contains 360 calories. A 946 mL (32 fl oz) bottle of Lakewood Organic Pure Beet Juice contains 400 calories.

Beet juice provides some health benefits like lowering blood pressure and improving athletic performance due to its high concentration of dietary nitrates. Beet juice, also known as beetroot juice, is a nutrient-rich beverage made from the beetroot vegetable. A list of the health benefits of beet juice are shown below.

• Helps Lower Blood Pressure: Beet juice is rich in inorganic nitrates, which the body converts to nitric oxide. Nitric oxide helps relax and dilate blood vessels, leading to a reduction in blood pressure. A meta-analysis by Siervo M, et al. (2013), "Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis," confirmed this significant effect.
• Improves Athletic Performance: The dietary nitrates in beet juice can enhance physical performance, especially during endurance exercise, by improving oxygen efficiency and extending time to exhaustion (Lansley KE, et al., 2011, "Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans").
• Anti-inflammatory Properties: Beets contain pigments called betalains, which have been shown to possess anti-inflammatory properties, potentially helping to combat chronic inflammation.
• Good Source of Folate: Beet juice is a good source of folate (Vitamin B9), an essential B vitamin for DNA synthesis, cell growth, and preventing neural tube defects during pregnancy.
• Provides Essential Minerals: It contains important minerals like potassium, which supports heart and nerve function, and manganese, which is crucial for bone health and metabolism.
• May Support Cognitive Function: The nitric oxide produced from beet juice's nitrates can increase blood flow to the brain, which may help improve cognitive function, particularly in areas related to executive function. A study by Presley TD, et al. (2011), "Acute effect of a high nitrate diet on brain perfusion in older adults," demonstrated this effect in older adults.
• Supports Liver Health: The antioxidant betaine, found in beet juice, may help protect the liver from damage and reduce fatty deposits in the liver.
• Rich in Antioxidants: Beyond betalains and nitrates, beet juice contains other antioxidants that help protect the body's cells from damage caused by free radicals.

Beet juice has been known to cause some unwanted effects like temporarily coloring urine and stools and increasing the risk of kidney stones due to its high content of natural pigments and oxalates. A list of the downsides of beet juice are shown below.

• Beeturia (Pink or Red Urine/Stools): Drinking beet juice can cause beeturia, a harmless condition where urine and/or stools turn a pink or red color. This is caused by the betalain pigments in the beets.
• High Oxalate Content: Beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. People with a history of calcium oxalate kidney stones are often advised to limit their intake of beet juice (Massey LK, et al., 2001, "Effect of dietary oxalate and calcium on urinary oxalate and risk of formation of calcium oxalate kidney stones").
• High in Natural Sugar: While nutritious, beet juice is high in natural sugars. This can be a concern for individuals with diabetes, who need to monitor their carbohydrate and sugar intake to manage blood sugar levels. The lack of fiber in juice compared to the whole vegetable means the sugar is absorbed more quickly.
• May Cause a Temporary Drop in Blood Pressure: Due to its potent blood pressure-lowering effect, individuals who already have low blood pressure (hypotension) or are on blood pressure-lowering medication should use caution, as beet juice could cause blood pressure to drop too low.

No, beetroot juice is not good for skin whitening in the sense of changing a person's natural skin tone or melanin levels. There is no scientific evidence to support the claim that drinking beetroot juice can lighten the overall complexion. The compounds present in beetroot juice, such as Vitamin C and antioxidants like betalains, are excellent for overall skin health. These compounds can help protect the skin from damage caused by free radicals, promote collagen production (which improves skin elasticity and firmness), and may contribute to a brighter, more even-toned appearance by reducing inflammation and supporting healthy cell turnover. This can result in a radiant "glow," but it does not bleach or whiten the skin's natural pigment.

The calories in beet juice change based on whether other fruit juices are added or if the juice has been fermented. The baseline is fresh, 100% unsweetened beet juice, which contains around 101 calories per 8 fl oz serving. Commercial 100% beet juices have a very similar calorie count. The calorie content increases when beet juice is blended with other fruit juices, such as apple or orange, which add their own natural sugars, pushing the total to 110-140 calories or more per serving. The lowest calorie version is fermented beet juice, known as beet kvass. The fermentation process consumes a significant portion of the natural sugars in the beets, which drastically reduces the calorie and sugar content to a range of 30-50 calories per 8 fl oz serving, although this type is high in sodium.

Yes, beetroot juice can be consumed daily by most healthy individuals, but it should be done in moderation. Daily consumption of a small glass, such as 240 mL (8 fl oz), can provide benefits like lower blood pressure and improved athletic performance due to its high nitrate content. However, there are important considerations. Beets are high in oxalates, and daily high intake could contribute to the formation of kidney stones in susceptible individuals. Its potent blood pressure-lowering effect means people with low blood pressure or on hypertension medication should monitor their levels carefully. The natural sugar content should also be considered by those managing blood sugar.

The origin of beet juice is tied to the history of the beetroot (Beta vulgaris) itself, which is native to the Mediterranean region. Ancient civilizations like the Romans cultivated beets, initially for their leaves, and later for their roots. For centuries, the root was used primarily as a medicinal plant, often to treat ailments related to blood and digestion. The use of beets as a food source became more widespread in Europe during the Middle Ages.

The practice of juicing vegetables for health purposes is a more modern development, gaining significant traction in the 20th century with the rise of the natural health movement and the invention of efficient juicers. Beetroot, with its long history as a "blood-building" and cleansing root in folk medicine, was a natural candidate for juicing. Its popularity surged in the early 21st century when scientific research began to robustly validate its health benefits, particularly the effects of its high nitrate content on blood pressure and athletic performance. This transformed beet juice from a niche health food store item into a mainstream wellness beverage and athletic supplement.