Yes, raw beetroot can go in smoothies; scrub or peel, dice small, and blend with liquid for a smooth, earthy-sweet drink.
Beets bring color, gentle sweetness, and a stack of nutrients to blended drinks. If you like bright sips that also feed your body, adding uncooked beetroot to the blender is a smart play. This guide shows how to prep, balance flavors, and sidestep common mistakes so your glass hits the mark every time.
Using Raw Beetroot In Smoothies Safely
Raw beets are firm, pigment rich, and fully edible once cleaned. The root’s skin can stay on after a solid scrub, though many people peel to reduce earthy notes. Work in small cubes to help the blades catch. Start with half a small beet for a first try, then build from there once you know your taste and your blender’s strength.
Quick Prep Steps
Rinse the beet under running water and brush away soil. Trim the stems and root tip. Peel if you want a milder finish. Cut into one-centimeter cubes. Add your liquid base first, then the beet pieces, then soft fruit on top. Blend on low to pull the cubes down, then raise speed until silky. Work smoothly.
Early Nutrition Snapshot
Beets add fiber, folate, potassium, and natural nitrates that help nitric oxide production. The numbers shift with serving size, so use this quick view as a starting point. For a deeper breakdown, see the Nutrition Facts for Raw Beets page.
| Serving | Macros | Notable Micronutrients |
|---|---|---|
| 100 g raw beet | ~43 kcal; 10 g carbs; 2 g fiber; 1.6 g protein; 0.2 g fat | Folate, potassium, vitamin C, betanin pigments |
| 1 cup diced (136 g) | ~58 kcal; 13 g carbs; 3.8 g fiber; 2.2 g protein | Potassium ~442 mg; small iron and calcium |
| 1 small beet (80–90 g) | ~35–40 kcal; light protein; trace fat | Color from betalains; modest vitamin C |
Taste, Texture, And Color Tips
Raw beetroot leans earthy. Pairing it with bright fruit and a creamy base keeps the flavor friendly and the pour velvety. A little acid sharpens the finish, and ginger can add lift without turning the drink spicy.
Balance Sweetness
Beets carry natural sugar, yet the sip still reads savory if you blend them alone. Pull in banana, mango, pear, or a few pitted dates. Frozen berries also play well and add a deeper hue that keeps beet color from staining teeth.
Dial In Acidity
A squeeze of lemon or lime shifts the drink from earthy to lively. Plain yogurt brings the same bright fix. If dairy is off the table, try plant yogurt.
Make It Smooth
The small cube cut is your friend. Add liquid first so the blades get a head start. If the blender stalls, stop, scrape, and add a splash more liquid. High-speed jars turn beets silky in seconds; basic units may need an extra minute and a second blend cycle.
Why Many People Add Raw Beets To Smoothies
Two wins lead the list: fiber and nitrates. Fiber helps with fullness and gut health. Dietary nitrate from beets converts to nitric oxide, which helps blood vessels relax. That’s one reason many athletes mix beet drinks before training days.
What The Research Says
Studies link nitrate-rich vegetables with short-term drops in blood pressure and better exercise economy; see this review on inorganic nitrate and blood pressure for context. Results vary by dose and timing, and the effect is temporary, yet it’s a handy tool in a balanced routine.
Safety Notes, Oxalates, And Beeturia
Beets contain oxalates, a natural compound found in many plants. Most people can enjoy normal servings without issue. People who form calcium oxalate stones may need to moderate portions and pair beets with calcium sources so oxalate binds in the gut. Good hydration also helps. If you see pink urine after a beet drink, that’s beeturia, a harmless pigment effect for many folks. If color shows up when you haven’t eaten beets, talk to a clinician.
Portion Guidance
Start with 50–80 g raw beet in a smoothie. If you like the taste and feel fine, move toward 100–150 g on days you want a stronger beet note. Stone-prone folks should rotate other vegetables during the week.
Peel Or No Peel?
Leaving the skin on saves time and preserves more fiber. Peeling can cut earthy notes and gives a cleaner color in lighter blends. Both approaches work; choose based on your palate and your blender’s power.
Step-By-Step: A Reliable Beet Smoothie
Base
Pour one cup liquid into the jar. Good picks include water, coconut water, plain milk, or unsweetened plant milk.
Produce
Add 80–120 g beet cubes, one banana or one cup berries, and a squeeze of citrus. Toss in a small knob of ginger if you like a zesty finish.
Texture Boosters
Add two teaspoons chia or a tablespoon of rolled oats if you want extra body; let the blend rest for a minute, then spin.
Blend
Start on low for ten seconds, then move to high for thirty to fifty seconds. If you still see tiny flecks, blend again. Serve over ice or chill the jar for a few minutes before pouring.
Raw Vs. Cooked Beets In Drinks
Uncooked pieces hold more bite and a fresh, earthy tone. Boiled or roasted beets taste sweeter and softer. Cooking can reduce oxalates and mellow the flavor, yet heat also trims some heat-sensitive nutrients. If kidney stones run in your history, cooked beets may be the easier path on high-beet days, while raw cubes fit well for lighter use.
Cleaning, Stains, And Storage
Beet pigments can spot boards and aprons. Rinse tools right away with a dab of dish soap. Gloves spare your fingers. Store whole beets in the crisper, wrapped in a paper towel inside a breathable bag. Cut cubes keep two days in the fridge; freeze extra on a tray, then bag.
Troubleshooting Common Problems
Drink Feels Gritty
Cut smaller, blend longer, and increase liquid. A second spin after a short rest lets fibers relax and blend in.
Flavor Tastes Too Earthy
Use more citrus, add a pinch of salt, or swap in roasted beet cubes for part of the batch. A spoon of cocoa or a thumb of ginger changes the profile fast.
Color Looks Brown
Keep greens light, lean on berries or cherries, and skip chocolate in the same cup unless you want a darker shade.
When To Be Careful
If you take blood pressure drugs, remember that nitrate-rich drinks can nudge readings lower for a few hours. People with a stone history should keep portions modest, drink water across the day, and pair beet drinks with calcium-bearing foods like yogurt or milk. Anyone with gut issues may prefer cooked cubes for a softer ride.
Simple Recipes To Start
Berry Beet Starter
1 cup water, 80 g beet cubes, 1 cup frozen mixed berries, 1 banana half, squeeze of lemon. Blend until smooth.
Blender Power And Gear
A standard countertop model can handle beet cubes when you follow the liquid-first rule and cut pieces small. High-speed jars break fibers faster; a tamper helps move dense bits toward the blades.
If the mix warms, drop in a handful of ice and blend again. For meal prep, freeze beet cubes on a sheet, then bag for easy portions.
Skin, Greens, And Beet Types
Red, golden, and candy-striped roots all blend well. Golden tastes milder; the striped type turns soft pink in milk-based blends. Beet greens are edible and can join the jar; use a small handful to keep flavor balanced.
Buying And Storage Checklist
- Pick firm, heavy roots with smooth skin.
- Leaves attached? Choose perky greens, no slime.
- Keep roots unwashed in the crisper; wash before cutting.
- Separate greens from roots to slow moisture loss.
- Label frozen cubes; they keep bright for three months.
Smart Pairings For Goals
Match add-ins to the outcome you want. The ideas below keep flavors balanced while nudging nutrition in a clear direction.
| Goal | Good Add-ins | Why It Helps |
|---|---|---|
| Energy before a workout | Orange, banana, oats, raw beet cubes | Carbs for fuel; nitrate boost |
| Gut-friendly fiber | Beet cubes, berries, chia | Soluble and insoluble mix |
| Iron boost | Beet cubes, spinach, tahini | Vitamin C from fruit aids iron uptake |
| Cooling summer sip | Watermelon, mint, lime | High water content; fresh herbs |
| Creamy dessert vibe | Cocoa, frozen cherries, yogurt | Black forest twist with beet color |
Final Take
Raw beetroot blends well, brings color and nutrients, and pairs nicely with citrus, berries, cocoa, and ginger. Keep cubes small and start with modest portions. If kidney stones are a concern, rotate cooked beets. With smart prep, beet drinks can be tasty and practical.