Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin A (β-carotene) | 8285 µg | 921% | |
| Potassium | 320 mg | 7% | |
| Vitamin K | 13.2 µg | 11% | |
| Vitamin B6 | 0.14 mg | 8% | |
| Fiber | 2.8 g | 10% | |
| Vitamin C | 5.9 mg | 7% | |
| Manganese | 0.14 mg | 6% | |
| Magnesium | 12 mg | 3% | |
| Phosphorus | 35 mg | 3% | |
| Folate (B9) | 19 µg | 5% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 baby carrot | 10g | 4 kcal | 1.0g | 0.7g | 0.0g |
| ⭐ 1 medium carrot | 61g | 25 kcal | 5.8g | 4.0g | 0.1g |
| 1 large carrot | 72g | 30 kcal | 6.9g | 4.8g | 0.2g |
| 1 cup chopped | 128g | 52 kcal | 12.3g | 8.5g | 0.3g |
| 1 oz | 28g | 11 kcal | 2.7g | 1.9g | 0.1g |
Carrots are 88% water. Net carbs are 6.8g per 100g — moderate for a vegetable. The natural sweetness comes from glucose, fructose, and sucrose. Despite the sweetness, the glycemic index is low (16 raw, 47 cooked).
Carrots provide 8,285µg of beta-carotene per 100g — 921% of daily vitamin A. This converts to vitamin A in the body, which is essential for rhodopsin synthesis in rod cells of the retina. Vitamin A deficiency causes night blindness and is the leading preventable cause of blindness in children worldwide. Adequate vitamin A intake from carrots and other orange vegetables supports night vision, helps the eyes adjust to low light, and maintains the cornea. Eating carrots with fat significantly increases beta-carotene absorption.
Carrots contain falcarinol — a polyacetylene compound produced as a natural pesticide. Research has found falcarinol to have significant Antioxidant support properties: it inhibits the growth of cancer cells in the colon and reduces the risk of colorectal cancer. A 2005 study found that rats fed raw carrot had a 1/3 lower rate of full-blown tumours than controls. Cooking reduces falcarinol content, making raw carrots potentially superior for this specific benefit.
A 2008 clinical study found that eating 200g of raw carrots daily for 3 weeks reduced total cholesterol by 11% and increased antioxidant status significantly. The effect is attributed to carrot fiber (particularly calcium pectate) binding to bile acids in the gut, reducing cholesterol reabsorption. Carrots also contain beta-sitosterol — a plant sterol that competes with cholesterol absorption in the intestine.
Raw carrots act as a natural toothbrush — the abrasive texture cleans tooth surfaces and stimulates gums. More importantly, carrots stimulate saliva production, which neutralises acid-producing bacteria in the mouth. Keratinase in carrots may help digest dental plaque proteins. While not a substitute for brushing, eating raw carrots after meals has been shown in studies to reduce bacterial colony counts in saliva.
Nutrition values sourced from USDA FoodData Central. Not medical advice.