Can You Drink Canned Beet Juice? The Surprising Truth

I’ve opened a lot of cans of beets over the years. The purple liquid inside always looked like something you should pour down the sink. Then I actually tasted it. It’s not bad. It’s earthy, slightly sweet, and a little salty from the canning process. The question is whether you should drink it.

Short answer: yes, you can drink canned beet juice. The longer answer involves nitrates, sodium, and what you’re trying to get out of it. Let me walk you through what I’ve learned from testing dozens of cans and bottles.

What’s Actually in That Can?

Most canned beets come packed in water, not juice. The liquid is a mix of beet water, some beet pigment, and whatever salt or preservatives the brand added. It tastes like a milder version of the beet itself.

If you buy beets packed in vinegar, that’s pickled beet juice. That’s a different product entirely. You can drink pickled beet juice too, but it’s tart and salty. The plain water-packed version is what most people mean when they ask about canned beet juice.

The nutrient profile depends on the brand. Some pack beets in water with no added salt. Others add sodium for flavor and preservation. Check the label. If you’re watching blood pressure, the added salt might cancel out the benefits.

The Nitrate Question

Beets get their reputation from nitrates. Your body converts these to nitric oxide, which relaxes blood vessels and improves blood flow. That’s why athletes drink beet juice before workouts.

Here’s the surprise: canned beets still contain nitrates. The canning process does reduce some of them, but not all. One study found canned beets retain about 50-60% of their nitrate content compared to fresh. That’s still enough to give you a mild performance boost.

But there’s a catch. The liquid in the can has fewer nitrates than the beet itself. Most of the nitrates stay in the vegetable. So drinking the canning liquid gives you a weaker effect than eating the beets or drinking properly made beet juice.

What About the Added Sugar and Salt?

You need to read the label carefully. Some canned beets come in a sweetened syrup. That’s basically dessert water. It has no place in a pre-workout routine.

Look for water-packed beets with no added sugar. The sodium is a separate issue. A half-cup of canned beets can have 300-400 mg of sodium. The liquid can have even more. If you’re salt-sensitive, that’s a problem.

I’ve seen people drink the entire can’s liquid thinking they’re getting a health tonic. They end up with a headache and a bloated feeling. The salt hits you fast when you drink it straight.

How It Compares to Bottled Beet Juice

Bottled beet juice is a different beast. It’s concentrated, usually from fresh beets, and has a higher nitrate content. It also costs more.

Canned beet juice is the budget option. It’s already in your pantry. It doesn’t require a trip to the store. But it’s not a substitute for a dedicated beet juice product.

Here’s a comparison I put together after testing both:

The bottled version wins on nutrition. The canned version wins on price and accessibility. You have to decide what matters more.

Can You Use It as a Pre-Workout?

I’ve tried it. I drank the liquid from a can of beets about two hours before a run. I felt a slight difference in my breathing, but nothing dramatic. It wasn’t the same as a dedicated beet juice drink.

If you want a real pre-workout effect, you need a product designed for that. Something like beet juice for stamina is formulated with higher nitrate levels and often extra ingredients.

One product I keep coming back to is Juice Performer Beet Juice. It’s 100% juice, not from concentrate, with no added sugar or preservatives. It also has vitamin B12 added, which supports energy metabolism without caffeine. Each can is 8.4 ounces, and you drink one or two cans about two hours before exercise. It tastes like beets – sweet and earthy – which I actually like. It’s shelf-stable, so you can keep it in your gym bag.

I’m not saying canned juice is useless. It’s just not a replacement. If you’re in a pinch and you have a can of beets in the pantry, drinking the liquid won’t hurt you. It might even help a little. But for consistent results, use a product made for the job.

Does It Taste Good?

This is where I have to be honest. Canned beet juice tastes like the water from a can of vegetables. It’s earthy, a bit metallic, and has that canned food undertone. Some people love it. Most people tolerate it.

You can improve it. Add a squeeze of lemon or lime. Mix it into a smoothie. Use it as a base for a salad dressing. It’s not something you’ll crave on its own.

Bottled beet juice is smoother and sweeter. It’s closer to a vegetable juice you’d buy at a health food store. Canned is more like a cooking liquid.

The Sodium Problem, Revisited

I mentioned sodium earlier, but I want to stress it. A single can of beets can contain over 500 mg of sodium. The liquid holds a significant portion of that. Drinking the whole thing in one go is a lot of salt.

For comparison, a serving of Juice Performer has no added salt. It’s just beets and vitamin B12. That’s a meaningful difference when you’re drinking it regularly.

If you have high blood pressure or kidney issues, skip the canned liquid entirely. The salt isn’t worth it. Stick to fresh or bottled juice.

What the Experts Say

Nutritionists generally agree that whole beets are better than canned liquid. The fiber in the beet helps slow sugar absorption and keeps you full. The liquid has no fiber.

There’s also the question of BPA. Some cans are lined with BPA-based epoxy. Acidic foods like beets can cause more BPA to leach into the liquid. This is a real concern, though many brands now use BPA-free linings. Check the can or the brand’s website.

The standard advice is to eat the beets and discard the liquid. I used to follow that advice. Then I realized it was wasteful. The liquid has some nutrients, even if it’s not a superfood. You can use it in cooking – add it to soups, stews, or rice for color and flavor. That’s a better use than drinking it straight.

How to Drink It Safely

If you’re going to drink canned beet juice, do it right. Here’s my routine:

• Shake the can before opening to distribute the liquid.
• Pour off the liquid into a glass. Leave the beets for a salad.
• Dilute it with water or sparkling water. This cuts the saltiness.
• Add a squeeze of lemon to brighten the flavor.
• Drink it with a meal, not on an empty stomach.

That last point matters. The salt and acidity can irritate an empty stomach. I learned that the hard way.

When to Avoid It

There are times you shouldn’t drink canned beet juice. If you’re on blood thinners or medication for blood pressure, talk to your doctor first. Beets are high in vitamin K, which can interfere with some medications.

If you’re prone to kidney stones, be careful. Beets are high in oxalates, which can contribute to calcium oxalate stones. The liquid has fewer oxalates than the beet, but it’s still present.

And if you’re trying to avoid added sugar, check the label. Some canned beets are packed in syrup. That’s not beet juice; that’s sugar water with beet flavor.

The Bottom Line on Canned Beet Juice

You can drink canned beet juice. It’s safe, it has some nutrients, and it’s not going to hurt you. But it’s not the same as drinking fresh or bottled beet juice.

The nitrate content is lower. The sodium is higher. The taste is an acquired thing. If you want the performance benefits that beets are famous for, invest in a proper beet juice product.

I keep a box of Juice Performer in my pantry for training days. It’s convenient, it tastes good, and I know exactly what I’m getting. The canned version stays in the kitchen for cooking.

One last thing: don’t drink the liquid from pickled beets unless you love vinegar. That’s a whole different beast, and my pickled beet juice guide covers it separately.

Frequently Asked Questions

Is canned beet juice as healthy as fresh beet juice?

No. The canning process reduces some nutrients, especially nitrates and vitamin C. Fresh or bottled beet juice retains more of the active compounds. Canned beet juice is still a decent source of minerals like potassium and magnesium, but it’s not a replacement.

Can I drink the liquid from canned beets every day?

You can, but watch the sodium. If you’re drinking it daily, choose a low-sodium or no-salt-added brand. Otherwise, you’re getting a lot of extra salt. Better to use it as an occasional addition to your routine.

Does canned beet juice have the same effect as a pre-workout drink?

Not really. The nitrate content is lower, so the blood flow boost is weaker. You might feel a slight effect, but it won’t match a dedicated pre-workout beet juice. For that, you need a concentrated product like Juice Performer.

Can I mix canned beet juice with other juices?

Yes. Apple juice or orange juice masks the earthy taste well. You can also mix it into smoothies. Just remember you’re adding sodium to whatever you mix it with.

Is it safe to drink canned beet juice during pregnancy?

Generally yes, if the beets are pasteurized and you’re not exceeding sodium limits. But always check with your doctor. Pregnant women have different nutritional needs and restrictions.

Does canned beet juice stain your teeth or urine?

Yes. Beets contain betalain, a pigment that can stain teeth and turn urine pink or red. This is harmless but can be alarming if you don’t expect it. It usually clears up within a day.

What’s the difference between canned beet juice and beetroot powder?

Canned juice is the liquid from cooked beets. Powder is dehydrated beet juice. Powder is more concentrated and has a longer shelf life. Canned juice is ready to drink but has more water and often more sodium.