Beetroot in Pregnancy – Benefits, Risks, and Recipes

A complete guide to beetroot in pregnancy and how this vibrant vegetable supports mom and baby

By Aliya Khan | Updated: 05/12/2025

Pregnancy is a crucial phase, and you must take care of your diet during this time. Beetroot is, no doubt, a healthy root vegetable that is consumed all over the world. Beetroot and pregnancy make a great pair, as the vegetable supports blood flow, haemoglobin levels, and energy. Doctors may suggest beetroot for pregnant lady’ meal plans as a natural way to improve digestion and immunity. If you’re pregnant and enjoy eating beetroot, you must know how it can help you. Read on to learn about the benefits of eating beetroot during pregnancy below. We have also talked about some lesser-known risks of eating vegetables when pregnant and some delicious beetroot recipes you can try making at home.

Is Beetroot Good for Pregnant Women?

Because of the presence of oxalates, many women wonder, “Can pregnant women eat beetroot?” Yes, it is completely safe to eat beetroot when pregnant. In fact, the unique nutritional value of beetroot makes it a healthy food to include in your pregnancy diet.

Nutritional Value of Beetroot

Let’s take a look at the nutritional value of beetroot below.

Nutrients	Amount
Water	87.6 g
Protein	1.61 g
Carbohydrate	9.56 g
Fibre	2.8 g
Sugars	6.76 g
Calcium	16 mg
Iron	0.8 mg

Source: USDA (1)

Benefits of Beetroot in Pregnancy

Beets are rich in many nutrients and components that are helpful for the growing foetus. Some of the beetroot benefits in pregnancy include:

1. Boosts Immunity

One of the most recognised beetroot benefits for pregnancy is its immune-boosting property. The antioxidants present in beetroot may help improve your immunity and protect against infections during pregnancy.

2. Lowers the Risk of Osteoporosis

Pregnant women are known to be at a higher risk of osteoporosis, a condition that makes the bones brittle and weak. Beets contain a good amount of silica and calcium, which can help keep your teeth and bones strong (2).

3. Regulates Metabolism

Beets are a rich source of potassium; hence, consuming them can balance your electrolytes and regulate metabolism. They are also known to maintain blood pressure levels during pregnancy (3). Beetroot juice, especially, is very helpful in reducing blood pressure in pregnant women. High BP could cause complications like pre-eclampsia, stillbirth, premature birth, and even reduced growth, thus beetroot in the pregnancy diet is a great addition (4). That said, moderation is key.

4. Prevents Inflammation

Betaine, an anti-inflammatory agent present in beetroot, prevents inflammation, pain and swelling in the joints during pregnancy (5).

5. Helps Maintain the Blood Sugar Levels

Beetroot, being a low-glycemic food, takes longer to convert into glucose and absorb into the blood. This can help maintain your blood sugar levels.

6. Aids Fetal Development

Rich in folic acid, beetroot promotes the healthy growth and development of your baby. They also aid in developing your baby’s spinal cord and brain (6).

7. Promotes a Healthy Liver

Betacyanin, present in beets, can help detoxify your liver and blood. It also eliminates fatty acids and toxins from your body, ensuring a healthy pregnancy.

8. Provides Vitamin C

The Vitamin C content in beetroot aids in the absorption of iron and paves the way for a healthy pregnancy and delivery (7).

9. Prevents Birth Defects

Folic acid present in beetroot promotes the growth of healthy tissues and foetal development. It also prevents birth defects like spina bifida by ensuring optimal development of the spinal cord (6).

10. Prevent Anaemia

Iron deficiency anaemia is quite common during pregnancy. It can result in symptoms like fatigue and weakness. Therefore, pregnant women must include iron-rich foods in their diet, and beetroot is a great source of iron.

Side Effects of Beetroot During Pregnancy

Despite its numerous health benefits, there are a few side effects of beetroot during pregnancy:

Beetroot contains betaine, and if consumed in excess, it may cause vomiting, nausea, diarrhoea, and other gastrointestinal problems.
The nitrate content in beets can cause fatigue and weakness during pregnancy (8).
Consuming beetroot in excess may also lead to a condition called beeturia, which can turn your urine and stools red in colour temporarily, causing worry (9).
The oxalate content in beetroot may cause kidney stones if consumed in excess (10)
Beetroot might cause low calcium levels.
The beetroot juice has the power to temporarily paralyse vocal cords.

Precautions to Take While Consuming Beetroot When Pregnant

Here are some precautions you must take while consuming beetroot during pregnancy.

Wash beetroot thoroughly.
Cook the beetroot properly.
Consume it in moderation as it has high nitrate content.

How Much Beetroot Is Okay to Eat Daily When Pregnant?

For most pregnant women, half a cup of cooked beetroot or one small raw beetroot per day is considered safe and beneficial. This amount provides essential nutrients, like folate, iron, and antioxidants, without overwhelming the body with excess nitrates or natural sugars. All in all, moderation is key. Always consult your doctor if you have low blood pressure, kidney issues, or gestational diabetes before increasing beetroot intake.

How to Add Beetroot to Your Pregnancy Diet?

Once the morning sickness and nausea subside, you’ll be able to eat without feeling the urge to throw up. This is when you can start adding beets, along with other vegetables, to your diet. Eating beetroot in the second trimester is a great way to stock up on the nutrients that promote a healthy pregnancy and childbirth. Here are some ways to add beetroot to your pregnancy diet.

Slice the beetroot and combine it with other vegetables to make a salad.
Bake the beetroot with other vegetables or eat them roasted.
Boil beets and season them with salt and pepper to make a healthy dish.
Grate the beet and add to the dough to make crunchy parathas or tortillas.

Pro tip: Look for small beetroot varieties as they are crunchier and sweeter in taste.

Beetroot Recipes to Try During Pregnancy

Now that you know beetroot is good for pregnancy, let’s take a look at some yummy beetroot recipes to try during pregnancy.

1. Beetroot Juice

Beetroot juice is loaded with vitamins, nutrients, and antioxidants, making it very beneficial during pregnancy. If you’re exploring the benefits of beet in pregnancy, this juice is one of the easiest and healthiest ways to consume it. Find out how you can make beetroot juice.

Ingredients

Beetroot (raw/ boiled) – 1-2 (cut into small pieces)
Ginger (grated) – an inch
Lemon juice – 1 tbsp
Water as required

Method

In a blender, take beetroot, add the grated ginger, and some water, and blend to a smooth paste.
Strain the liquid into a glass.
Add a tbsp of lemon juice, give it a stir, and drink.

2. Beetroot Salad

There’s nothing more delicious and nutritious than a beetroot salad. If you want to include beetroot salad in your pregnancy diet, here’s a recipe you can try.

Ingredients

Medium-sized beetroot (peeled, boiled and cut into cubes) – 1-2
Paneer cubes/ Hung curd – 1 cup
Curry leaves – 4-5
Mustard seeds – 1/2 tsp
Oil – 1 tbsp
Black pepper to taste
Salt to taste

Method

In a large bowl, take the boiled beetroot cubes and paneer cubes/ hung curd.
Add in the salt and black pepper, and mix well.
Now, heat a wok and add oil to it.
Once the oil is hot, add mustard seeds and curry leaves.
Let them splutter and after 10-15 seconds transfer this tempering onto the salad. Cover the bowl with a lid.
Mix well after a few minutes, then enjoy your beetroot-paneer salad.

3. Beetroot Powder

Beetroot powder is great to be added to water or juices.

Ingredients

Beetroot – 1

Method

Peel a fresh beetroot and cut it into thin slices.
Let the beets dry naturally or in an oven on low heat.
Blend the dry beets and store the powder in an airtight container.

4. Beetroot Tea

A unique-tasting, caffeine-free tea that offers many health benefits and can be a soothing way to enjoy beetroot while pregnant.

Ingredients

1-quart water
4 beets, peeled and finely shredded
½ cup honey
2 lemons, freshly squeezed for juice
4 sprigs mint

Method

Boil water and add beets, lemon juice, and honey to it.
Let it boil, and then turn off the heat.
Let the tea steep for about 20 minutes.
Strain and serve the tea with a sprig of mint and ice.

5. Beetroot Halwa

This is one of the yummiest beetroot recipes for pregnancy! Yes, yummy beetroot halwa to satisfy your sweet cravings during pregnancy is simple and easy to cook.

Ingredients

2 medium-sized beetroots
1 tsp oil
1½ cup + ¼ cup water
2 tsp cornstarch
½ cup sugar
1/8 tsp cardamom powder
Pinch of salt
Nuts, chopped, for garnishing

Method

Peel and grate the beetroot.
Take oil in a saucepan and add the grated beetroot.
Sauté it for about three minutes.
Add 1½ cups of water and salt. Stir well and let it cook completely.
Dissolve cornstarch in 1/4th cup of water and add it to the cooked beetroot and mix properly.
Add sugar and cardamom powder, and cook for another 5 minutes.
Turn off the heat, garnish with nuts and serve.

6. Beetroot and Lentil Soup

Try this wholesome beetroot and lentil soup on a wintry night and let the warmth seep in. This comforting soup is rich in folate, protein, and iron, which is great for immune support and energy.

Ingredients

1 medium beetroot, chopped
1 tomato
1 small onion
1 garlic clove
½ cup red lentils
Salt
Pepper
1 tsp cumin

Method

Rinse lentils and peel and slice the beetroot separately. Pressure them for two to three whistles.
In a pan, sauté the onion and garlic. Once sauteed, add tomato and cumin. Cook until soft.
Now, add cooked beetroot and lentils. Blend lightly, if preferred.
Pour in enough water to boil.

7. Pickled Beetroot

Tangy and healthy, pickled beetroot is enough to lift your spirits and keep nausea away!

Ingredients

6-7 medium-sized beetroot (around six to seven small ones)
¼ cup white vinegar
½ cup sugar
½ tsp black peppercorns
2 bay leaves
¼ tsp salt

Method

Wash and peel all the beetroots.
Add water to a medium-sized saucepan and once it boils, add beetroots. Let them simmer for about 30 to 40 minutes until beetroots turn tender.
Remove the water and rinse tender beetroots using cold water.
Spread them on a tray and let them cool down.
Once cooled, slice them thinly.
In a clean bowl, make a vinaigrette by mixing sugar, salt, vinegar, bay leaves, and peppercorns.
In another clean bowl, add sliced beetroots and pour vinaigrette over them. Toss everything gently.
Cover the bowl and let the beets marinate at room temperature for about half an hour.
Take an airtight jar and sterilise it in hot boiling water.
Using clean and dry hands, discard bay leaves from the marinated beetroot and put everything in the cleaned airtight jar.
Your pickled beetroot is ready! Enjoy whenever you want.

FAQs

1. Is it safe to consume beetroot powder during pregnancy?

Yes, you can consume beetroot powder when pregnant.

2. What’s the right time to have beetroot in pregnancy?

The best time to eat beetroot during pregnancy is at any time of the day, but certain timings offer added benefits. If consumed in the morning in the form of beetroot juice or beetroot pancake, it helps boost energy levels and supports digestion due to its natural fibre content. Beetroot can be enjoyed as a snack or in juice mid-morning or mid-afternoon to support healthy blood flow and help prevent fatigue.

Avoid on an empty stomach if you have acidity, as its strong natural compounds may cause discomfort.
Overall, having beetroot during the day is ideal for better absorption and avoiding nighttime digestive issues.

3. Is there any possibility of interaction between beetroot and medications taken during pregnancy?

Research indicates that there are no significant adverse effects of beetroot on medications used by pregnant women. However, it’s important to be mindful of possible interactions with phosphodiesterase-5 inhibitors and the metabolism of NO3/NO2, which could result in low blood pressure. Additional studies are required to assess the long-term safety and effectiveness (11).

While it’s important to consume beetroot during pregnancy, it shouldn’t be consumed in excess. Limit your beetroot intake to one a day. Better yet, consult your gynaecologist or nutritionist before making it a part of your pregnancy diet.

Also Read:

Eating Radish in Pregnancy
Consuming Cabbage during Pregnancy
Can Pregnant Women Eat Liquorice?
Consuming Cabbage during Pregnancy

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