When you're trying to up the quality of your diet, it's always better to get the nutrients you need from food rather than a supplement. But while beets are nutrient-dense, some people may have a hard time getting over the earthy taste, especially in juice form. Consult your doctor before adding any dietary supplements to your diet.
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If you're counting calories to help you manage your weight, you might consider taking a beetroot supplement over drinking the juice. A 1-teaspoon serving of one brand of commercially available beetroot powder has 15 calories, while 1 cup of beetroot juice has 110 calories. According to the beetroot powder label, the 1-teaspoon serving is equivalent to three beets. It takes five to six 2-inch beets, which is equal to 1 pound, to make 1 cup of juice.
Carbs, Protein and Fat
In addition to being low in calories, the beetroot supplement is also much lower in carbs, but the juice is a better source of protein. Carbs provide energy, while protein supports muscle mass, immune health and body repair. A 1-teaspoon serving contains 4 grams of carbs and no protein. A 1-cup serving of beetroot juice has 24 grams of carbs and 3 grams of protein. Both are fat-free, and neither is a source of fiber.
Comparing Vitamins and Minerals
Full nutrition information for beetroot supplements and juice is limited. According to the nutrition facts label on a container of the supplement, 1 teaspoon of beetroot powder has 85 milligrams of potassium and 10 milligrams of sodium and is not a significant source of any other nutrient. One cup of juice contains 95 milligrams of sodium and, like the powder, is not a significant source of any other nutrient. The amount of potassium in the juice is not available, but for reference, five to six fresh beets has 1,330 milligrams to 1,600 milligrams of potassium. Potassium is a nutrient you want to increase in your diet because of its ability to help lower blood pressure, while sodium is a nutrient you want to limit in your diet because it can raise blood pressure.
Both Rich in Nitrates
Beetroots are a rich source of nitrates, which can lower blood pressure and improve exercise performance, according to a 2012 article published in Today's Dietitian. In general, one 2-inch beet contains more than 200 milligrams of nitrates. A cup of beetroot juice has about 700 milligrams of nitrates. The amount in the supplement, however, is not available.
Beets are a natural source of sugar. While both the supplement and the juice contain some of that sugar, the juice contains significantly more. One teaspoon of the beetroot supplement has 3 grams of sugar, while 1 cup of juice has 22 grams. As a more concentrated source of sugar, the juice may have an effect on your blood sugar levels.
- Neogenesis Labs: Super Beets Canister
- Biotta Juices: Beetroot Juice Nutrition Facts
- Quickanddirtytips.com: Juicing: Healthy Habit or Sugar Bomb?
- USDA National Nutrient Database: Beets, Raw
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- McKinley Health Center: Macronutrients: The Importance of Carbohydrates, Protein and Fat
- Today's Dietitian: Reap the Benefit of Beetroot Juice
- The American Journal of Clinical Nutrition: Food Sources of Nitrates and Nitrites: The Physiologic Context for Potential Health Benefits