Dietary nitrate from leafy greens and beetroot underlies their well-replicated effects on blood pressure and endurance performance.
What is Nitrates?
Nitrates is a Dietary nitrate that plays a critical role in serving as a dietary reservoir for nitric oxide. While many general diets overlook it, maintaining optimal levels of Nitrates is frequently tracked by people working to optimize their Blood pressure.
Top Foods High in Nitrates
A data-driven breakdown of the foods with the highest concentration of Nitrates per 100 g.
| Food | Nitrates |
|---|---|
| Spinach | 740 mg |
| Beetroot | 250 mg |
| Kale | 130 mg |
How Nitrates Impacts Blood pressure
Research links diets rich in Nitrates to changes in Blood pressure. Diets naturally abundant in this compound often support lower Blood pressure markers by conversion to nitric oxide, which relaxes and widens blood vessels.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 21 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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