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Although the Institute of Medicine's Food and Nutrition Board recommends that adult men should have 38 grams of fiber each day and that women need about 25 grams daily, most adults in the United States consume 15 grams, at most. Including beets in your diet is a good way to increase your fiber intake. Raw or cooked, they are a good source of both soluble and insoluble fiber. A 1/2-cup serving of cooked beets contains about 1.8 grams of total dietary fiber. For a man, this represents 4.7 percent of his recommended daily allowance of fiber.
Fiber. One of the major benefits of cooked beets over beet juice is their fiber content. A 1-cup serving of boiled beets contains 3.4 grams of dietary fiber, approximately 14 percent of the daily fiber intake requirements for women or 9 percent for men.hile beet juice provides enough nitrates to offer health benefits, simply consuming foods rich in nitrates -- such as cooked beets -- does not seem to have the same effect, according to a study published in Nutrition Research in 2012. Opt for beet juice to reap the cardiovascular benefits of nitrates.