Arugula
~2,400 mg
Swiss Chard
~1,000 mg
Spinach
~800 mg
Beetroot
~500 mg
Lettuce
~300 mg
Celery
~250 mg
Dietary Nitrate Guide
Dietary Nitrate Sources: Best Foods & Supplements Guide
If you have ever heard about the performance or cardiovascular benefits of beets, you have already brushed up against the science of dietary nitrate sources. Nitrates are naturally occurring compounds...
If you have ever heard about the performance or cardiovascular benefits of beets, you have already brushed up against the science of dietary nitrate sources. Nitrates are naturally occurring compounds found in vegetables, soil, and water. When consumed, your body converts them into nitric oxide, a molecule that supports blood vessel function, oxygen delivery, and athletic endurance.
This guide covers the best natural nitrate sources, which foods are highest in nitrates, how food compares to supplements, and practical steps to get more nitrates into your daily diet. Whether you are an athlete, a health-conscious eater, or simply curious, this is what you need to know.
What Are Dietary Nitrate Sources?
Dietary nitrates are inorganic compounds with the chemical formula NO3. They occur naturally in soil and water, and plants absorb them during growth. When you eat nitrate-rich vegetables, oral bacteria convert nitrate (NO3) into nitrite (NO2). Your body then converts it into nitric oxide (NO), the active compound.
Nitric oxide acts as a vasodilator. It relaxes blood vessels, improves circulation, and supports oxygen delivery during physical activity.
1
NO3
Nitrate
Absorbed from nitrate-rich vegetables you eat
→
2
NO2
Nitrite
Converted by oral bacteria in your saliva
→
3
NO
Nitric Oxide
Active vasodilator. Widens blood vessels and improves oxygen delivery
Where do nitrates come from? The primary source is vegetables, especially leafy greens and root vegetables. Drinking water and processed foods may contain nitrates, but plant sources are more beneficial.
Natural Nitrate Sources (Best Whole Foods)
The most reliable natural nitrate sources are vegetables. Nitrate levels vary based on plant type, soil quality, growing conditions, and season. Below are top whole foods ranked by nitrate content per 100g of fresh weight, based on data from the European Food Safety Authority and peer-reviewed nutrition databases.
1. Spinach
~650–1,800 mg per 100g
One of the highest nitrate-rich vegetables. Raw spinach retains more nitrate than cooked forms.
2. Arugula (Rocket)
~250–4,800 mg per 100g
Highly variable but often the richest leafy green source of nitrates.
3. Beetroot
~250–1,000 mg per 100g
Widely studied for its role in nitric oxide production, especially for exercise performance and blood pressure support.
4. Lettuce
~200–500 mg per 100g
Easy to include in daily meals. Loose-leaf varieties often contain higher nitrate levels.
5. Celery
~200–400 mg per 100g
A practical snack option with a steady nitrate profile.
6. Radish
~150–350 mg per 100g
Often overlooked. Both the root and leafy tops contribute to nitrate intake.
Nitrate Concentration at a Glance
Average mg per 100g of fresh weight (approximate midpoint values)
Cooking tip: Boiling vegetables in water can cut nitrate content by 40–80%. Steaming, roasting, or eating raw preserves significantly more. Use minimal water and shorter cook times when boiling greens.
Other natural nitrate sources to include are radish, cress, watercress, and Chinese cabbage. Rotating these adds variety and boosts overall nutrient intake.
Top Foods High in Nitrates (Quick List)
If you’re wondering what foods are high in nitrates, here’s a quick list of the most effective options:
Nitrate Food List
- Spinach
- Beetroot
- Arugula
- Lettuce
- Radish
Best Sources of Nitrates:
Leafy greens and beetroot are the top sources due to their naturally high nitrate content and excellent bioavailability.
Nitrate Supplements vs. Food: Which Is Better?
Both routes deliver dietary nitrate, but they work differently in practice. Understanding the tradeoffs helps you make the right choice for your goals.
| Factor | Whole Foods | Nitrate Supplements |
|---|---|---|
| Nitrate Content | Variable by crop and season | Standardized per serving |
| Additional Nutrients | Fibre, vitamins, antioxidants, polyphenols | Minimal, nitrate-focused |
| Convenience | Requires prep and storage | Ready to use, portable |
| Dosage Precision | Difficult to know the exact intake | Known and consistent |
| Best For | Long-term health, everyday diet | Pre-competition, training protocols |
| Cost Over Time | Low to moderate | Moderate to high per use |
Choose Food When
- Building daily nutrition
- Want vitamins and fiber
- Focus on long-term health
Choose Supplements When
- You need a precise, consistent nitrate dose
- You have a busy routine or travel often
- You want easy pre-workout timing
- Hitting targets with food feels difficult
To get an effective amount of dietary nitrate from food alone, you would need to eat very large portions of vegetables like spinach, beetroot, or arugula.
For convenience and consistent intake, supplements such as Beet It Sport Nitrate 400 provide a standardized dose without having to consume excessive food.
A Practical Option for Consistent Nitrate Intake
Getting 300–500 mg of dietary nitrate from food alone daily requires either a large portion of arugula or 200g of raw beetroot. For most, this is challenging on busy days, during travel, or when vegetable access is limited.
The Real Challenge
Eating nitrate-rich vegetables every day is hard to maintain. Variations in crop, season, cooking, and storage affect nitrate levels, making consistent intake difficult.
Endorsed by Athletes
Beet It Sport Nitrate 400
Each 70ml shot delivers 400mg of natural dietary nitrate standardized from concentrated beet juice. Ideal for runners, cyclists, and team sport athletes who need precise nitrate intake.
400mg Dietary Nitrate Informed Sport Certified No Artificial Additives 300+ Research Papers
View Beet It Sport Nitrate 400
Athletes and active individuals looking for a reliable, consistent nitrate dose often turn to concentrated beetroot-based supplements.
How to Increase Nitrate Intake Naturally
To improve nitric oxide levels, focus on simple daily habits.
Daily Diet Tips
- Include leafy greens in meals
- Add beetroot to salads or juices
- Rotate vegetables to maintain variety
Combine Food and Supplements
A balanced approach works best:
- Food for long-term health
- Supplements for convenience
Timing Matters
- Morning intake supports circulation
- Pre-workout intake supports performance
This approach helps you consistently access the best natural sources of nitric oxide.
What Foods Are High in Nitrates?
Foods high in nitrates include leafy greens and root vegetables.
Top examples:
- Spinach
- Beetroot
- Arugula
- Lettuce
- Radish
For a more complete list of nitrate-rich foods, check out foods high in nitrates.
Final Thoughts
Dietary nitrate sources are essential for natural nitric oxide production. Vegetables like spinach, arugula, and beetroot provide nutrients that support long-term health and performance.
For many, achieving consistent nitrate intake through food alone can be challenging. Supplements offer a practical and reliable way to maintain steady nitrate levels, especially for those with active lifestyles.
Combining nitrate rich foods with supplements ensures both performance benefits and overall health. This balanced approach makes it easier to support nitric oxide naturally and effectively.
Frequently Asked Questions About Dietary Nitrate
Supplements like Beet It Sport Nitrate 400 provide a consistent nitrate dose without needing to eat large amounts of vegetables, making it easier to meet performance targets.
Getting effective nitrate levels from food alone requires very large portions of spinach, beetroot, or arugula. Supplements offer a practical alternative.
Concentrated supplements deliver standardized nitrate amounts, whereas beet juice nitrate levels can vary by batch or preparation method.
Supplements are ideal 2–3 hours before training or competition, ensuring a precise nitrate dose that supports endurance and oxygen efficiency.
Supplements simplify daily intake by providing reliable nitrate levels in small, convenient servings, reducing the need for excessive vegetable consumption.