Pickled beets are a popular condiment made by preserving beets in a vinegar-based brine. They have a vibrant, ruby-red color and a tangy, earthy flavor. Beets are highly nutritious vegetables packed with essential vitamins, minerals, and antioxidants. Eating pickled beets in moderation can boost your nutritional intake. But how many should you eat per day? There’s no single recommended daily intake. The optimal amount depends on your personal preferences and health goals. This article reviews the nutrition, benefits, and downsides of pickled beets and provides tips on how much to eat.
Nutritional content of pickled beets
Before determining an appropriate serving size, it’s helpful to understand the nutritional value of pickled beets.
Macronutrients
One cup (136 grams) of pickled beets contains (1):
- Calories: 58
- Protein: 1.5 grams
- Fat: 0.1 grams
- Carbs: 14 grams
- Fiber: 2.4 grams
- Sugar: 12 grams
So pickled beets are low in calories, fat, and protein. Their carbohydrate content comes mainly from natural sugars. They also provide fiber.
Micronutrients
Pickled beets are packed with essential vitamins and minerals, including (1):
- Folate: 22% of the Daily Value (DV)
- Manganese: 18% of the DV
- Potassium: 9% of the DV
- Vitamin C: 8% of the DV
- Magnesium: 6% of the DV
- Phosphorus: 4% of the DV
They are particularly high in folate, a B vitamin that helps make DNA and produce red blood cells. They also provide manganese, a mineral involved in bone health and metabolism.
Antioxidants
In addition, pickled beets are rich in antioxidants, including (2, 3):
- Betaine: Helps reduce inflammation.
- Betalains: Pigments with antioxidant properties.
- Polyphenols: Help lower blood pressure.
These compounds have been linked to health benefits like lower inflammation and improved heart health.
Benefits of eating pickled beets
Consuming pickled beets in moderation may provide the following benefits:
May promote heart health
Pickled beets are a great source of nitrates, which your body converts into nitric oxide. Nitric oxide helps relax and open up blood vessels, which lowers blood pressure (4).
In one study, drinking beetroot juice lowered systolic blood pressure by 5 points in healthy people — an effect linked to its nitrate content (5).
These vascular benefits of pickled beets may promote heart health.
May reduce inflammation
Chronic inflammation is linked to health issues like heart disease and diabetes. Pickled beets are rich in antioxidants like betalains, which may help reduce inflammation in your body (6).
Test-tube studies demonstrate that betalain pigments fight inflammation and free radical damage (7).
However, more human research is needed.
May improve digestion
Pickled beets are a source of fiber, providing 2.4 grams per cup (136 grams) (1).
Getting enough fiber promotes regularity and healthy digestion. Soluble fiber feeds your beneficial gut bacteria, which make short-chain fatty acids that nourish colon cells (8).
Plus, fermented pickled beets contain probiotics, including species from the Lactobacillus genus (9).
Probiotics support digestive health by balancing your gut microbiome.
May promote brain health
The nitrates in pickled beets may also benefit your brain health. Your body converts nitrates into nitric oxide, a molecule that improves blood flow and oxygen delivery throughout your body — including to your brain (10).
In one study, people who drank beetroot juice performed better on cognitive tests than those who didn’t, likely due to increased blood flow (11).
Getting enough folate, also found in pickled beets, helps prevent anemia, a condition that has been linked to cognitive decline (12, 13).
Therefore, incorporating pickled beets into your diet could boost brain health. However, more studies are needed.
May strengthen your immune system
Pickled beets provide key micronutrients that support immune function, including (14, 15):
- Vitamin C
- Folate
- Manganese
- Zinc
Deficiencies in these nutrients may weaken your immune response, while getting enough helps stimulate the production of white blood cells and antibodies (16).
Though research is limited, eating pickled beets as part of a nutritious diet could potentially strengthen immunity.
May promote healthy aging
The antioxidants and anti-inflammatory effects of pickled beets may help slow aging.
Chronic inflammation drives oxidative damage linked to age-related mental and physical decline (17).
Antioxidants help neutralize harmful free radicals and lower inflammation.
Though evidence is limited to test-tube and animal research, pickled beets may aid healthy aging through their antioxidant content (18, 19).
Downsides of eating too many pickled beets
Pickled beets are highly nutritious and safe for most people when enjoyed in moderation. However, some downsides are associated with overdoing it.
Potential concerns include:
High sodium content
Pickled beets are preserved in a salty brine, so they’re very high in sodium.
One cup (136 grams) provides 773 mg of sodium, which is 32% of the recommended upper limit of 2,300 mg per day (1).
Consuming too much sodium may raise blood pressure in salt-sensitive individuals. Those with high blood pressure or heart problems should limit sodium (20).
May affect medication and nutrient absorption
Large amounts of pickled beets could potentially interfere with medication absorption. The vinegar used to pickle beets is highly acidic, which could delay stomach emptying and the absorption of certain medications (21).
Plus, compounds in pickled beets called oxalates can bind to minerals like iron, calcium, and zinc and prevent them from being absorbed. However, this effect seems to be insignificant in most people (22).
May cause kidney stones
Beets are high in oxalate, a compound that can contribute to kidney stone development by binding to calcium and forming crystals in your kidneys.
If you tend to form kidney stones, limit high-oxalate foods like pickled beets. However, for most people, oxalates from foods don’t appear to significantly impact kidney stone risk (23, 24).
May affect drug tests
Nitrates from pickled beets can produce false positives on certain diagnostic tests, such as those checking for urinary tract infections (UTIs). Let your healthcare provider know if you’ve eaten pickled beets before taking a urinalysis (25).
The pigments may also temporarily turn your urine and stool pink or red. This harmless effect doesn’t affect medical tests.
How many pickled beets should you eat per day?
There are no official guidelines for how many pickled beets to eat daily. The ideal intake depends on your personal health goals and nutritional needs.
Here are some tips for incorporating pickled beets into your diet:
Focus on moderation
To reap the benefits of pickled beets without adverse effects, enjoy them in moderation rather than very large amounts.
Pair with other nutritious foods
For a balanced meal, have pickled beets alongside other fiber- and nutrient-rich foods like vegetables, nuts, seeds, and lean proteins.
Watch your sodium intake
Limit total sodium from all sources, including pickled foods, if you have high blood pressure or heart problems.
Drink plenty of fluids
Stay well hydrated by drinking water with meals containing pickled beets to reduce the risk of kidney stones.
Monitor effects on you
Pay attention to how pickled beets affect your digestion, nutrient absorption, and urine color. Adjust your intake if needed.
Use as a condiment
Rather than eating pickled beets in large portions, use them as a flavorful condiment or salad topping to limit your intake.
Choose low-sugar varieties
Minimize added sugars by selecting brands with no added sugar or making your own with minimal sweeteners.
Enjoy in rotation
To increase variety in your diet, enjoy pickled beets and other fermented foods as part of a rotating menu rather than daily.
Sample daily intake recommendations
Unless your doctor advises otherwise, the following serving sizes can guide your daily pickled beet intake:
- 2–4 pickled beets (1–2 ounces or 28–57 grams)
- 2–4 tablespoons (30–60 grams) of sliced pickled beets
- 0.5–1 cup (68–136 grams) as an ingredient in salads or grains
This provides a moderate amount that counts as 1 or 2 vegetable servings without excessive sodium.
Adjust as needed based on your individual nutrient needs, sodium tolerance, kidney function, and other factors.
Pickle your own beets to control sodium content
To limit sodium, consider making your own pickled beets at home. Here’s a simple recipe:
Ingredients
- 4 medium beets, peeled and thinly sliced
- 1 cup (240 ml) apple cider vinegar
- 1/4 cup (60 ml) water
- 2 tablespoons honey or maple syrup
- 1 teaspoon salt
Instructions
- Bring vinegar, water, honey, and salt to a boil.
- Place beet slices in a heatproof jar or container and pour hot brine over them, leaving 1/2 inch (1 cm) at the top.
- Allow to cool, then cover and refrigerate for at least 1 hour before serving.
- Store leftovers in the fridge for up to 2 weeks.
This makes a less salty version you can enjoy as part of a healthy diet. Reduce or omit the salt as desired.
The bottom line
Pickled beets provide important nutrients like folate, manganese, and vitamin C. Eating them in moderation may promote heart health, reduce inflammation, and benefit digestion.
While excessive amounts from store-bought varieties high in sodium, sugar, and preservatives can be problematic, eating pickled beets in recommended amounts is safe for most people.
Aim for 2–4 small beets or a few tablespoons daily with meals. Adjust this based on your individual health needs and how you feel after eating them. Preparing homemade pickled beets can allow you to better control the ingredients.
Incorporating pickled beets as part of a balanced diet with plenty of whole foods can allow you to take advantage of their unique nutrition and flavor profile.
