Carrot: Nutrition Facts and Health Benefits

Carrots (Daucus carota) are rich in fiber, minerals, and vitamins. They also represent a good source of antioxidants. It is believed that carrots originated in Persia. Carrots belong to the root vegetable family and while we typically only see and use red and orange carrots, they are also found in purple, black, yellow, and white.


This nutritious and versatile veggie can taste slightly different depending on the color, size, and where it is grown. Carrot sugar gives them a slightly sweet flavor but they may taste earthy or bitter as well.

Nutrition Profile of Carrot

Carrots (Daucus carota), Fresh, raw,
Nutrition value per 100 g. Total-ORAC value 666 umol TE/100 g.(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy41 Kcal2%
Carbohydrates9.58 g7%
Protein0.93 g1.5%
Total Fat0.24 g1%
Cholesterol0 mg0%
Dietary Fiber2.8 g7%
Folates19 µg5%
Niacin0.983 mg6%
Pantothenic acid0.273 mg5.5%
Pyridoxine0.138 mg10%
Riboflavin0.058 mg4%
Thiamin0.066 mg6%
Vitamin A16706 IU557%
Vitamin C5.9 mg10%
Vitamin K13.2 µg11%
Sodium69 mg4.5%
Potassium320 mg6.5%
Calcium33 mg3%
Copper0.045 mg5%
Iron0.30 mg4%
Magnesium12 mg3%
Manganese0.143 mg6%
Phosphorus35 mg5%
Selenium0.1 µg<1%
Zinc0.24 mg2%
Carotene-α3427 µg
Carotene-ß8285 µg
Crypto-xanthin-ß0 µg
Lutein-zeaxanthin256 µg



The carrots are made primarily of carbs and water. The carbohydrates are made up of starch and sugars, including sucrose and glucose. They are also a fairly strong fiber source, with one medium-sized carrot (61 grams) producing 2 grams.


Carrots are very low in fats. 100 grams carrot contains only 0.24 grams of fat which majorly is in polyunsaturated form.


Carrots aren’t particularly rich in protein. 100 grams of carrots has a protein content of just 1 gram.


Pectin is the main type of soluble fiber present in the carrot. Soluble fibers can lower blood sugar levels by decelerating the sugar and starch digestion.

Vitamins and Minerals

Carrots are a great source of vitamin A and especially beta carotene that is responsible for its orange color. Potassium, calcium, magnesium, phosphorous, folate, vitamin E, and vitamin K are also available in carrots.


Health Benefits of Carrot


Sweet and crunchy carrots are particularly rich in antioxidants, vitamins, and nutritional fiber. They only have 41 calories per 100 g, a small amount of fat, and no cholesterol.

Eye Health

Carrots have been considered the standard fool-proof treatment for improved eyesight. Carrots are rich in lutein and lycopene according to the book Healing foods which help to maintain good vision and night vision. Carrot contains carotenoids or vitamin A which may help to prevent several eye conditions such as night blindness, age-related muscle degeneration.

Prevention of Cancer

Carrots contain falcarinol, a poly-acetylene antioxidant that is known for anti-cancer properties. One of the main advantages of carrots is that they are also loaded with anti-carcinogenic properties which help inhibit cancer cell growth.

Skin Health

The inclusion of vitamin A, vitamin E, antioxidants, and other essential vitamins and minerals in carrots helps to give the skin a good glow and shine. In addition to beta-carotene, lutein, and lycopene, the root ‘s high silicon content will encourage healthy skin and nails.

Boost Immunity

Carrot juice is filled with a variety of vitamins, minerals, and antioxidants such as vitamin B6 and vitamin K, potassium, phosphorus, etc. that lead to bone health, reinforce the nervous system, and boost brainpower.

Lowering Blood Pressure

Carrots are filled with potassium. Sufficient levels of potassium in the body not only strengthen the arteries and blood vessels but also serve to boost the circulation of the blood, thus decreasing blood pressure. High blood pressure is related to diseases such as atherosclerosis, heart problems, and strokes.

Good Digestive Health

A large amount of dietary fiber in carrots plays a vital role in ensuring healthy digestive health. Fiber also tends to control blood sugar levels and also aids in weight loss.

Diabetes Treatment

Carrots tend to control blood sugar levels, thus aiding in diabetes prevention. Studies have shown that daily carrot intake helps control blood sugar levels in the future and thus reduces the risk of type 2 diabetes.

Helpful in Menstrual Issue

Women with abnormal menstrual discharge or suffering from heavy bleeding will greatly benefit from having carrots included in their daily diet. Even for women struggling with menopausal processes such as hot flashes, mood swings, and so on, carrots may prove useful in holding these symptoms at bay.

Eliminate Toxin

The carrots have glutathione in them. This was observed that the antioxidant has the ability to reverse hepatic damage caused by oxidative stress. The vegetables are also rich in plant flavonoids and beta-carotene, both enhancing and promoting the overall role in the liver.

Should carrot be peeled?

Carrots are considered to contain vitamin A, but there are other essential nutrients in these nutritious vegetables too. Peeling the carrots will influence the diet because there are different nutrients in various parts of the carrot. Carrots are unpeeled for the healthiest.

Carrot skin as well as beet skin, zucchini skin, and the skin of most other vegetables are completely edible. Most nutrition in carrot skin is vitamin C, vitamin B3 ( niacin), and phytonutrients.

While your carrot skin can be removed if it is very dirty or has been bruised, there’s no need to peel your carrots. Carrot skin is as nutritious as any other component of the carrot, so extracting the skin basically requires taking any of the nutrients from it.


Allergy and Adverse Effect

Carrot allergy is an example of cross-reactivity where the proteins of some fruits or vegetables induce an allergic reaction due to their similarities to the proteins present in certain pollen forms. It may trigger problems related to swelling and breathing. It rarely progresses to anaphylaxis, a serious allergic reaction.

Carrot over-consumption can be harmful. Carrots can interact with other medications for the treatment of psoriasis and acne, such as acitretin (Soriatane) and isotretinoin (Accutane). People on each of these medications may need to limit their carrot intake.


The perfect snack “carrot” is crunchy, highly nutritious with fiber, and sweet.

Carrots are rich in fiber, low in calories, low in sugar, and have many health benefits. They have the ability to improve vision and encourage immunity.

You should get them included in your diet. Be cautious about drug interactions and allergies though. If you have any symptoms, stop taking this drug and contact your doctor.


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