No, beets aren’t high in vitamin C; 100 g has about 5 mg, which lands near 6% of the Daily Value.
Beets show up in salads, juices, and roast-pan dinners because they taste sweet and earthy, and they bring a deep red color that makes a plate pop. If you typed are beets high in vitamin c?, you’re in the right spot. Grab a fork, let’s get numbers.
The quick take: the beet root gives you a small splash of vitamin C, not a big hit. If you’re aiming for “high vitamin C” foods, you’ll get there faster with peppers, citrus, kiwi, or broccoli. Still, beets can play well with those foods, and you can build a beet meal that bumps vitamin C without feeling like you’re forcing it.
One note on wording: “high” has a clear meaning on U.S. labels. A food that hits 20% Daily Value or more per serving counts as high. We’ll use that yardstick so the answer stays concrete.
| Food (typical serving) | Vitamin C (mg) | % Daily Value* |
|---|---|---|
| Beets, raw (100 g) | 4.9 | 5% |
| Beets, cooked (1/2 cup slices, 85 g) | 3.1 | 3% |
| Orange (1 medium) | 70 | 78% |
| Red bell pepper (1/2 cup raw) | 95 | 106% |
| Kiwi (1 medium) | 64 | 71% |
| Strawberries (1 cup halves) | 85 | 94% |
| Broccoli (1 cup raw, chopped) | 81 | 90% |
| Brussels sprouts (1/2 cup cooked) | 48 | 53% |
*% Daily Value uses 90 mg vitamin C per day.
Beets high in vitamin C by serving size and form
Vitamin C in beets depends on how much you eat and how the beet is prepared. Raw beet has the most vitamin C per bite because heat and water can trim vitamin C. Cooked beets still bring some, just less per gram.
Here’s what the numbers usually look like when you compare common portions:
- Raw beet slices: about 5 mg vitamin C per 100 g.
- One cup raw beet (about 136 g): about 7 mg vitamin C.
- Cooked beet slices (about 85 g): about 3 mg vitamin C.
Those amounts can shift a bit by variety, freshness, and storage time. Still, the pattern stays the same: the root doesn’t land in the “high vitamin C” lane.
If you want to check the latest lab-backed numbers, the easiest source is USDA FoodData Central beet entries. It’s a .gov database and it lists vitamin C as “total ascorbic acid.”
Are Beets High in Vitamin C?
No. Using the label yardstick, a “high” vitamin C food needs 20% Daily Value per serving. Since the Daily Value for vitamin C is 90 mg, that “high” mark starts at 18 mg per serving. A 100 g serving of raw beet sits around 5 mg, so it lands well under that line.
If your goal is to raise vitamin C intake, beets can still be part of the plan. The trick is to treat the beet as the base, then add a vitamin C booster alongside it.
What counts as high vitamin C on labels
Vitamin C on labels is tied to a Daily Value. In the U.S., the Daily Value for vitamin C is 90 mg per day. The FDA also uses a simple rule of thumb for % Daily Value: 5% or less is low, and 20% or more is high.
You can see the current Daily Value list and the low/high rule on the FDA’s page for Daily Value on the Nutrition and Supplement Facts Labels.
This is why beets don’t qualify as high vitamin C. They’re closer to the “low” side on that scale, even when you eat a generous portion.
Why beets still earn a spot on your plate
Even if vitamin C isn’t their headline nutrient, beets bring other things people chase: folate, potassium, manganese, fiber, and naturally occurring nitrates. Many folks also like beets for their betalains, the pigments that give red beets their color.
Practical perks matter too. Beets keep well in the fridge, they roast without much fuss, and they pair with bold flavors like goat cheese, citrus, and sharp greens. That makes them easy to work into meals where vitamin C comes from another ingredient.
Think of beets as the sturdy part of the meal. They add bulk, sweetness, and a mellow bite. Then stack on crisp, bright sides that bring vitamin C. A handful of raw pepper strips, a squeeze of lemon, or a cup of berries can do the job. That way, your plate tastes balanced and colorful.
Beet greens can change the vitamin C picture
If your beets came with leafy tops, don’t toss them. Beet greens carry far more vitamin C than the root. A 100 g portion of raw beet greens sits around 30 mg vitamin C, which is a third of the Daily Value.
Beet greens cook fast. Treat them like chard: sauté with olive oil and garlic, toss into soups near the end, or stir into scrambled eggs. If you’re watching vitamin K intake because of warfarin, keep your intake steady and check with your clinician.
Beet juice, pickled beets, and other packaged forms
Juicing and canning make beets easy to use, yet vitamin C isn’t the reason to pick those forms. Vitamin C can drop during processing and storage, so bottled juice and canned beets usually sit lower than fresh raw beet.
If you buy packaged beets, treat the label as your map. Check the % Daily Value for vitamin C per serving. If it’s near 0–5%, it’s a low source. If it’s near 20% or more, it counts as high. That’s rare for beet products unless another vitamin C source is blended in.
Pickled beets add tang and keep well. They also bring vinegar and salt, so watch sodium if you track it. A simple home pickle with a splash of citrus at serving time can taste bright while still letting vitamin C come from the citrus.
How cooking changes vitamin C in beets
Vitamin C is water-soluble and heat-sensitive. That’s why cooking can trim it. The effect depends on the method. Boiling can move vitamin C into the cooking water. Roasting and steaming usually keep more in the beet itself.
If you like beets soft and sweet, roasting is a solid pick. Wrap whole beets in foil, roast until a knife slides in, then peel and slice. For a quicker route, steam peeled cubes, then chill them for salads.
Want to keep more vitamin C in a beet dish? Keep cook times shorter, use less water, and save juices when you can.
| Prep choice | What happens to vitamin C | Easy move |
|---|---|---|
| Boil sliced beets | Some vitamin C can drift into the water | Use the beet water in soup or rice |
| Steam beet cubes | Less leaching than boiling | Steam until just tender |
| Roast whole beets | Less contact with water | Roast with skins on, peel after |
| Eat beets raw | Highest vitamin C per gram | Grate into slaws and salads |
| Blend a beet smoothie | No heat, but oxidation can trim vitamin C over time | Drink soon after blending |
| Add citrus at the end | Vitamin C comes from the citrus | Squeeze lemon or orange right before serving |
| Store cooked beets | Vitamin C can drop as days pass | Cook once, eat within 3–4 days |
Easy ways to lift vitamin C in beet meals
You don’t need beets to carry the vitamin C load. Build the plate so another food does that job. These combos taste good and keep prep simple:
- Beet and citrus salad: roasted beets, orange segments, arugula, and a lemony dressing.
- Beet slaw: grated raw beets with shredded cabbage, lime juice, and a pinch of salt.
- Sheet-pan mix: beets with broccoli and red pepper, roasted, then finished with a squeeze of lemon.
- Hummus plate: beet hummus with raw bell pepper strips and kiwi on the side.
Those add-ins can turn a beet dish from “low” vitamin C into a meal that hits the 20% Daily Value mark without any weird hacks.
Shopping and storage tips for vitamin C
Vitamin C drops as produce sits around, so freshness helps. Pick beets that feel heavy for their size, with firm skins and no soft spots. If the greens are attached, they should look perky, not limp.
At home, cut the greens off so they don’t pull moisture from the root. Store roots in a bag in the crisper drawer. Store greens like any leafy veg, wrapped in a towel inside a container.
If you prep beets in advance, keep them cold and sealed. Cut surfaces dry out fast, and that can nudge vitamin loss. A tight container slows that down.
Quick checklist for your next beet buy
- Use beets for flavor, color, and fiber, not as your main vitamin C source.
- Count a beet root serving as around 3–7 mg vitamin C, depending on form and portion.
- Use the FDA 20% Daily Value rule if you want the “high” label test.
- Pair beets with a vitamin C food like citrus, peppers, kiwi, or broccoli.
- Try beet greens when you can; they bring far more vitamin C than the root.
- Pick roasting or steaming when you want cooked beets with less vitamin loss.
- Store roots and greens separately and eat prepped beets within a few days.
If you came here typing are beets high in vitamin c?, you’ve got your answer. Beets add a little vitamin C, and they fit best as the base for a plate that includes a stronger vitamin C player.