Beetroot Powder vs Capsules: Look for Nitrate on the Label
Michael HoferBeetroot powder vs capsules is a question about the label more than the format. Both are dried beetroot. What you can compare is how much beetroot one full serving gives you, which part of the plant it comes from, whether the label lists any nitrate amount, and what else is added. If one label lists nitrate and the other does not, you cannot compare nitrate between them.
Key takeaways
- Compare the beetroot amount per full serving, counting every capsule or scoop that makes up that serving.
- Most beetroot labels give a beetroot weight, not a nitrate amount. A beetroot weight does not tell you the nitrate amount.
- Indiana University researchers found a roughly 50-fold range in nitrate between beetroot juice products, so a nitrate figure is only useful when the label states it.
Why nitrate comes up when people compare beetroot
A 2021 review in the journal Foods, by researchers in Spain, says nitrate and betalains are considered the major bioactive compounds in beetroot and in the supplements made from it. Betalains are the pigments that give red beets their color. That is why many shoppers look for a nitrate number on the label.
The amount of nitrate is not fixed. A 2019 study from Indiana University tested 45 lots of 24 beetroot juice products from 21 companies. The authors found moderate-to-large variability in nitrate between samples of the same product, and roughly a 50-fold range between the lowest and highest products. That study tested juices, not powders or capsules, but it shows why a beetroot weight alone cannot tell you the nitrate amount.
How to read a beetroot label
The FDA labeling guide for dietary supplements says a company may list the constituents of a dietary ingredient indented under that ingredient, followed by their amounts by weight per serving. If a beetroot label lists nitrate, that is where you will usually find it. You will usually see one of three things:
- Nitrate in milligrams per serving. This is ready to compare. Write it down as it is.
- Nitrate as a percentage. Multiply the beetroot amount per serving by the percentage. For example, 1,000 mg of beetroot powder listed at 2% nitrate gives 20 mg of nitrate.
- No nitrate figure. Then the label does not tell you the nitrate amount. Compare the beetroot amount instead, and note "nitrate not listed."
Use the full serving the label states. If one serving is two or more capsules, add them up. If one serving is a scoop, use the amount the panel gives for that scoop.
Powder or capsules: what each format changes
The format changes how you take the serving. A powder is measured with a scoop and mixed into a drink or food. Capsules are counted, easy to carry and need no mixing, and they have no taste to cover. Because a capsule holds a limited amount of powder, a capsule product often needs more than one capsule to reach the serving on its label. A powder can put more grams into one scoop. Both are fair choices. The useful questions are the same for each: how much beetroot does one full serving give you, is nitrate listed, and how many servings are in the container?
Root powder, juice powder and the plant part
Labels name the form of beetroot they use. Some list beetroot root powder, made from the dried root. Others list beetroot juice powder, made from dried juice. Write down the form and the plant part exactly as the label prints them. Grams of one form are not the same thing as grams of the other, so compare like with like, and compare nitrate only where both labels list it.
A simple record for each label
| Label line | What to write down |
|---|---|
| Serving size | Number of capsules, or the scoop size in grams |
| Beetroot per serving | Milligrams or grams for the full serving |
| Form and plant part | Root powder, juice powder or other, as printed |
| Nitrate | Milligrams per serving, a percentage (then do the math), or "not listed" |
| Other ingredients with amounts | Each added ingredient and its amount |
| Servings per container | How many days the container lasts at the label's serving |
Added ingredients
Some beetroot products list only beetroot. Others add vitamins, other plant powders or flavors. Neither approach is wrong. When you compare, compare beetroot to beetroot, and list the added ingredients and their amounts in a separate column, so a bigger total serving weight is not mistaken for more beetroot.
Testing and quality statements
The NIH Office of Dietary Supplements says several independent organizations offer quality testing and let products that pass display a seal. It names ConsumerLab.com, NSF International and U.S. Pharmacopeia. The same page says these seals indicate the product was properly manufactured, contains the ingredients listed on the label and does not contain harmful levels of contaminants, and that a seal is not proof that a product is safe or effective.
The National Center for Complementary and Integrative Health says that when a manufacturer calls a product "standardized," "verified" or "certified," that term alone does not necessarily mean the product is of consistent quality. A company statement that each batch is tested is useful to note, but it is not the same as a seal from one of the organizations above. Record what each label or product page actually says.
What to know before you start
Beets can change the color of urine. StatPearls, a medical reference on the NIH bookshelf, describes beeturia as pink to deep red urine after eating beets or foods colored with beetroot, and says it occurs in 10% to 14% of people. The same reference says it is seen more often in people who are iron deficient or who have malabsorptive diseases. If you take medicines or have a health condition, show the label to your healthcare provider before you start any new supplement.
Frequently asked questions about beetroot powder vs capsules
Is beetroot powder better than beetroot capsules?
Neither format is better on its own. What matters is the beetroot amount in one full serving, the form of beetroot, whether nitrate is listed, the added ingredients and how many servings the container holds. Powder suits people who like to mix a scoop into a drink. Capsules suit people who prefer to swallow a set count.
How do I find the nitrate content of a beetroot supplement?
Look on the Supplement Facts panel, usually indented under the beetroot line. If nitrate is listed in milligrams, use that number. If it is a percentage, multiply the beetroot amount per serving by the percentage. If nitrate is not listed, the label does not tell you the amount.
Can I estimate nitrate from the beetroot weight?
Not reliably. A 2019 Indiana University study of beetroot juice products found moderate-to-large variability in nitrate between samples of the same product and roughly a 50-fold range between products. A beetroot weight tells you how much beetroot is in a serving, not how much nitrate.
Why might my urine turn pink after taking beetroot?
This is called beeturia. StatPearls, a medical reference on the NIH bookshelf, describes it as pink to deep red urine after eating beets, seen in 10% to 14% of people and more often in people who are iron deficient or who have malabsorptive diseases.
Does a testing seal mean a beetroot product works?
No. The NIH Office of Dietary Supplements says quality seals from groups such as NSF International or U.S. Pharmacopeia show a product was properly manufactured and contains the listed ingredients, but a seal is not proof that a product is safe or effective.
Related reading
- Best Beetroot Supplements 2026: Top 5 Ranked
- Colostrum Powder vs Capsules: Compare IgG per Serving
- Creatine Capsules vs Powder: Compare the Full Serving
Sources
- Foods: Current Knowledge on Beetroot Bioactive Compounds: Role of Nitrate and Betalains in Health and Disease, 2021.
- International Journal of Sport Nutrition and Exercise Metabolism (Indiana University): What's in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to Athletes, 2019.
- U.S. Food and Drug Administration: Dietary Supplement Labeling Guide: Chapter IV. Nutrition Labeling, 2005.
- NIH Office of Dietary Supplements: Dietary Supplements: What You Need to Know, updated 2023.
- National Center for Complementary and Integrative Health: Using Dietary Supplements Wisely, updated 2019.
- StatPearls (NCBI Bookshelf): Beeturia, 2023.
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This article is for education and is not personal medical advice. Individual results vary.
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