Can You Eat Beet Skin Raw? Benefits, Risks, and Preparation Tips

Can You Eat Beet Skin Raw? How to Prepare Beets with Skin Intact? These are common questions that come up when cooking beets. The good news is that beet skins are entirely edible and add a different texture to the dish. With proper preparation, you can effortlessly incorporate beet skins into salads and stews for added health benefits.

Beet greens contain vitamins A and C, phosphorus, iron, magnesium, calcium, and potassium. Leaving the skin intact retains most of the fiber as well.

To prepare beets with skin intact, scrub them thoroughly under cold water using a vegetable brush to remove dirt without damaging the tender skin. Trim off any leaves but leave at least an inch or two of stem attached so that they don’t bleed while cooking.

Can You Eat Beet Skin Raw?

Yes, you can absolutely eat beet skin raw, and it’s actually quite nutritious. Beet skins are rich in fiber, antioxidants, and vitamins such as vitamin C and folate. If you’re looking to add more nutrients to your diet, beet skins are a great choice.

Nutritional Value of Beet Skin

The skin of a beet is packed with important nutrients that can support various aspects of your health. To start, the skins are rich in fiber, which helps keep you feeling full and satisfied after a meal. Additionally, the skins contain high levels of antioxidants such as anthocyanins, which have been shown to reduce inflammation and protect against oxidative stress.

Beet skins also contain several key vitamins and minerals including vitamin C for immune system function and folate for DNA synthesis. A cup (67g) of uncooked beets with skin provides:

  • 34 calories
  • 8 grams of carbohydrates
  • 2 grams of protein
  • Fiber -11% DV
  • Vitamin B6 -5% DV
  • Manganese-9%DV
  • Potassium-7% DV
  • Benefits Of Eating Beet Skin Raw

    Eating beet skin raw has numerous benefits for your health. Firstly it’s fiber content can improve digestion by adding bulk to stools making them easier to pass through the intestines. Secondly, it can boost the levels anti-inflammatory compounds like betalains thereby reducing chronic inflammation. Thirdly, the consumption of dietary nitrates may act as vasodilators leading to lower blood pressure, and thereby respiratory muscles.

    Risks and Potential Side Effects of Eating Beet Skin Raw

    Like many fruits and vegetables, beet skins may contain pesticide residue if they’re not grown under organic conditions. If you’re worried about the health risks associated with pesticides, make sure to properly wash your beets before eating them. Additionally, some individuals may experience digestive distress or stomach issues after consuming large amounts of fiber.

    Factors to Consider Before Eating Beet Skin Raw

    If you want to start incorporating beet skins into your diet, there are a few factors to consider. First, you’ll want to choose beets that are fresh and organic if possible. Don’t forget that washing is recommended.

    You should also consider how much fiber you’re already getting in your diet; adding too much fiber too quickly can cause stomach upset for some people.

    Overall, eating beet skin raw is a great way to boost nutrient intake and improve overall health. Just keep these factors in mind when deciding whether or not it’s right for you!

    How to Prepare Beets with Skin Intact

    Beet skins are a great source of fiber and nutrients, and they add a nice texture to many dishes. Here are some ways to prepare beets with the skin still on:

    Washing and Cleaning Beets

    Before cooking, it’s important to thoroughly wash and clean your beets. Start by trimming off any leaves or stems. Then rinse the beets under cold water, scrubbing gently with a vegetable brush if necessary. This will remove any dirt or debris from the skin.

    Roasting Beets with Skin

    Roasting is one of the easiest ways to cook beets with the skin intact. Simply preheat your oven to 400°F, then place whole beets on a baking sheet lined with parchment paper. Drizzle them lightly with olive oil and season with salt and pepper if desired. Cover tightly with foil and roast until tender, which usually takes about 45-60 minutes depending on their size.

    Boiling Beets with Skin

    To boil beets, start by placing them in a large pot filled halfway up with water. Bring the pot to a boil over high heat, then reduce it to medium-low so that it simmers gently. Leave the beets to cook for around 30-40 minutes until tender but not mushy when pierced through their center.

    Steaming Beets With Skin

    If you’re looking for a faster cooking method than boiling or roasting while keeping beet skin intact, steaming may just work perfectly for you! Add enough water in a saucepan but make sure it doesn’t touch your steamer basket once inserted into saucepan securely above water level; steam until beet tends to be tender in less than 25 minutes.

    Pickling Beets with Skin

    If you enjoy pickled beets, try leaving the skin on next time you make them. This is a great way to retain some of the nutrients that may get lost during cooking. First, wash and clean your beets thoroughly as mentioned above. Then cook your beets using one of the methods described earlier, once ready slice this into medium pieces relish in vinegar mix for days before eating.

    Salad Recipes That Include Beet Skin

    If you’re not sure what to do with beet skin after preparing them, add them to your salads as they make it crunchy and healthier without adding many calories or any extra effort! Experiment with different salad combinations such as roasted beet and goat cheese salad or pickled beet salad with pecans.

    • To summarize,
    • wash and trim your beet roots before cooking,
    • sauteing or roasting are easy choices but boiling or steaming work well too,
    • add delectable flavors by pickling peeled root parts,
    • tasting delicious beet flavor mixed seamlessly in fresh green salads!


    In conclusion, eating beet skins raw or prepared adds nutritional value to your diet, besides adding color and flavor to different dishes.


    Can I cook or roast beets with their skin on?

    Yes! Roasting whole beets in their jackets gives them fantastic flavor inside while keeping it moist.

    Are there any food safety concerns when consuming beet skins?

    Nope! As long as they are clean before use.

    Do purple beetroots stain everything?

    Definitely yes! Be careful when handling them; they stain kitchen surfaces very easily.

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