Nutrition Facts and Health Benefits
The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food. It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants (1)
They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.
Carrots are found in many colors, including yellow, white, orange, red, and purple.
Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A. This article tells you everything you need to know about carrots.
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs
The nutrition facts for two small-to-medium raw carrots (100 grams) are:
- Calories: 41
- Water: 88%
- Protein: 0.9 grams
- Carbs: 9.6 grams
- Sugar: 4.7 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
Carbs
Carrots are mainly composed of water and carbs.
The carbs consist of starch and sugars, such as sucrose and glucose
Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed. Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes.
Fiber
Pectin is the main form of soluble fiber in carrots.
Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch. They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease.
What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol. The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements
SUMMARYCarrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.
Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.
- Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.
- Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.
- Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health.
- Potassium: An essential mineral, potassium is important for blood pressure control.
- Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.
SUMMARYCarrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.
Carrots offer many plant compounds, including carotenoids.
These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer.
Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.
However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene.
The main plant compounds in carrots are:
- Beta carotene: Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked.
- Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
- Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health.
- Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease.
- Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers.
- Anthocyanins: These are powerful antioxidants found in dark-colored carrots.
SUMMARYCarrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.
Much of the research on carrots has focused on carotenoids.
Reduced risk of cancer
Diets rich in carotenoids may help protect against several types of cancer. This includes prostate, colon, and stomach cancers. Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer.
Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation.
Lower blood cholesterol
High blood cholesterol is a well-known risk factor for heart disease.
Intake of carrots has been linked to lower cholesterol levels.
Weight loss
As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals.
For this reason, they may be a useful addition to an effective weight loss diet.
Eye health
Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids. Carotenoids may also cut your risk of age-related macular degeneration.
SUMMARYEating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.
Carrots are generally considered safe to eat but may have adverse effects in some people. Additionally, eating too much carotene can cause your skin to become a little yellow or orange, but this is harmless.
Allergy
According to one study, carrots can cause pollen-related allergic reactions in up to 25% of food-allergic individuals.
Carrot allergy is an example of cross-reactivity in which the proteins in certain fruits or vegetables cause an allergic reaction because of their similarity to the proteins found in certain types of pollen. If you are sensitive to birch pollen or mugwort pollen, you might react to carrots.
This can cause your mouth to tingle or itch. In some people, it may trigger swelling of the throat or a severe allergic shock (anaphylaxis).
Contamination
Carrots grown in contaminated soil or exposed to contaminated water may harbor larger amounts of heavy metals, which can affect their safety and quality (48 ).
SUMMARYCarrots may cause reactions in people allergic to pollen. Additionally, carrots grown in contaminated soils may contain higher amounts of heavy metals, affecting their safety and quality.
8 Health Benefits of Carrots.
Carrots promote healthy vision
Just one large carrot can provide more than 200% of the daily target for vitamin A. This important nutrient (which acts as a cell-protective antioxidant) supports lung and skin health, and has been shown to protect against cognitive decline. It also supports eyesight. A deficiency of vitamin A can lead to a condition called xerophthalmia, which can damage normal vision and result in night blindness.
The antioxidants lutein and zeaxanthin found in carrots also enhance eye health. The two natural compounds protect the retina and lens.
Research published in the American Journal of Opthalmology found that women who ate more than two servings of carrots per week had a 64% lower risk of developing glaucoma, compared to women who ate less than one serving.
Carrots balance your blood sugar
The soluble fiber in carrots has been shown to help regulate blood sugar and insulin levels, and support digestive health. Raw or slightly cooked carrots are also low on the glycemic index, which helps them provide a steady supply of energy.
They’re great for weight management
In addition to the fiber carrots provide, they’re chock-full of water. (A carrot is actually 88% water.) This combination boosts fullness.
What's more, carrots are low in calories. One cup chopped contains just 52 calories. Scooping up your hummus or guac with a cup of raw, sliced carrots in place of 10 pita chips saves 80 calories and increases total fiber and nutrients.
Research suggests the soluble fiber in carrots may curb belly fat too.
They might lower cancer risk
Antioxidants found in carrots have been tied to a reduced risk of several cancers, including lung, colorectal, prostate, and leukemia. A study in the American Journal of Clinical Nutrition found that people with a high intake of a type called carotenoid antioxidants had a 21% lower risk of lung cancer.
Carrots help with blood pressure regulation
The potassium in carrots plays a key role in regulating blood pressure. This mineral balances sodium levels, and helps sweep excess sodium and fluid out of the body, which takes pressure off the heart. This also makes carrots a good choice if you want to de-bloat after consuming too much salty food.
And may reduce the risk of heart disease
One study from the Netherlands looked at the extent to which fruit and vegetable color groups contribute to heart protection. Researchers found that each 25 gram per-day increase in the intake of deep orange produce was inversely associated with heart disease. Carrots, in particular, were associated with a 32% lower risk of heart disease.
Carrots support your immunity
The vitamin C in carrots is vital for immune support and healing. The veggie's vitamin A supports the immune system, too, and plays an important role in forming and protecting mucous membranes, which act as barriers to keep germs out of the body.
And they've got bonus nutrients too
Natural compounds in carrots have been shown to act as anti-inflammatories, to support brain and liver health. Carrots also provide smaller amounts of bone-supporting vitamin K, as well as B vitamins, which help with energy production. For a wider array of antioxidants, eat carrots in various colors, including purple and red.
How to get more carrots into your diet
I recommend eating carrots both raw and cooked, as there are key benefits to both. Raw carrots have a lower glycemic index, but cooking helps amp up antioxidant absorption.
Add shredded or chopped raw carrots to overnight oats, salads, or slaws, and fold into nut butter. Use whole or cut, raw carrots to scoop up dip, olive tapenade, and tahini, or add them to fresh pressed juices or smoothies.
To cook, steam carrots or toss them into your favorite stir fry, soup, veggie chili, or stew. They’re also amazing oven roasted, brushed with a little extra virgin olive oil, salt, and pepper, or prepared with a glaze made from water-thinned pure maple syrup, cinnamon, and fresh, grated ginger root.
Carrots can even be incorporated into desserts, including carrot cake, of course, as well as carrot pie (think pumpkin or sweet potato, but with carrots!), carrot cookies, whoopie pies, dark chocolate truffles, and even carrot ice cream.
Carrots are the perfect snack — crunchy, full of nutrients, low in calories, and sweet.
They’re associated with heart and eye health, improved digestion, and even weight loss.
This root vegetable comes in several colors, sizes, and shapes, all of which are great additions to a healthy diet.
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