Carrot Nutrition Facts and Health Benefits Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Fruit and Vegetables Carrot Nutrition Facts and Health Benefits By Malia Frey Malia Frey Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. Learn about our editorial process Updated on October 07, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Marley Hall Fact checked by Marley Hall Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Learn about our editorial process Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It's Best Storage and Food Safety How to Prepare If you like crunchy snacks, carrots are a great go-to. These veggies are packed full of nutrients like vitamin A, vitamin K, and potassium. Although carrots are a root vegetable, they are not as high in carbohydrates as many other root veggies. Carrots add a pop of color and a range of beneficial nutrients to salads, soups, stews, and side dishes. Carrot Nutrition Facts One medium-sized carrot (61g) provides 25 calories, 0.5g of protein, 6g of carbohydrates, and 0g of fat. Carrots are an excellent source of vitamin K, fiber, and vitamin A. The following nutrition information is provided by the USDA. Calories: 25Fat: 0gSodium: 42mgCarbohydrates: 6gFiber: 1.5gSugars: 2.9gProtein: 0.5gVitamin A: 509mcgVitamin K: 8mcgPotassium: 195.2mgBeta carotene: 5053.8mcg Carbs A cup (128g) of chopped raw carrots has 12.3 grams of carbohydrates, with 3.6 grams of fiber and 6.1 grams of natural sugars. The glycemic index for boiled carrots is low, ranging from 35 to 43. Fats Carrots have minimal amounts of fat (nearly 0g for one medium carrot and just 0.3g for a cup of chopped carrot), the majority of which is polyunsaturated. Protein Carrots are not particularly high in protein. A cup of carrots has just 1.2 grams of protein. Vitamins and Minerals Carrots are an excellent source of vitamin A—specifically beta carotene, which is responsible for their orange color. Carrots also offer potassium, calcium, magnesium, phosphorus, folate, vitamin E, and vitamin K. Calories One medium-sized carrot (61g) provides 25 calories, with 86% coming from carbs, 9% from protein, and 5% from fat. Summary Carrots are a healthy source of carbohydrates and fiber while being low in fat, protein, and sodium. Carrots are high in vitamin A and contain good amounts of other nutrients like vitamin K, potassium, calcium, magnesium, and folate. Health Benefits The positive health effects of carrots can be largely attributed to their carotenoid content (vitamin A). Carrots also provide a decent amount of fiber which offers its own host of benefits. Supports Cardiovascular Health Carrots contain several phytochemicals with antioxidant and anti-inflammatory behaviors that help reduce the risk of heart disease. The polyphenols in carrots have been shown to increase bile secretion, which decreases cholesterol and triglyceride levels. The fiber in carrots also assists in keeping cholesterol down. Furthermore, carrots contain about 9% of the 4,700mg recommended intake of potassium. Potassium is known to lower blood pressure levels. Protects Eyesight Carrots are an excellent source of vitamin A, including the carotenoids lutein and zeaxanthin. Because these compounds tend to accumulate in the retina, they are particularly helpful in preventing age-related macular degeneration, a common cause of vision loss. Regular consumption of carrots and other orange vegetables is a good way to protect your eyes against the effects of aging and environmental damage. Improves Dental Health A study evaluating the rate of tooth loss in an elderly Japanese population with cognitive impairment found that higher intakes of beta carotene through carrots and other vegetables such as pickled green leafy greens, raw lettuce/cabbage, green leafy vegetables, squash, and Chinese cabbage showed a protective effect against dental issues. Consuming vegetables with beta carotene should not replace proper oral hygiene, such as lowering added sugar intake, eating sugary foods in moderation, and regular brushing and flossing. Prevents Cognitive Decline The same study noting the benefits of carrots and other vegetables for tooth retention also associated this dietary pattern with cognitive benefits. Higher intakes of carrots and other nutritious veggies appear to reduce the risk of dementia. Eating cooked and raw carrots as part of an overall healthy eating habit is a proactive way to stay sharp with age. Reduces Risk of Cancer The vitamin A in carrots protects DNA from oxidative damage that can lead to cancer. Carrots come in many colors, including yellow, orange, red, and purple, each with various levels and types of antioxidants. Orange carrots are high in beta carotene, yellow carrots in lutein, red carrots in lycopene, and purple carrots in anthocyanins. Purple carrot extract has been shown to protect colon cells against oxidative DNA damage by over 20%. The antioxidants in different colored carrots work throughout the body to help prevent cancer. How Free Radicals Can Develop in Our Bodies Allergies Carrot food allergies are rare but possible. If you are allergic to birch tree pollen, you may also experience a cross-reactivity triggered by carrots called oral allergy syndrome. Symptoms may occur immediately or up to an hour after exposure. If you suspect an allergy to carrots or oral allergy syndrome, see an allergist to discuss your concerns. Adverse Effects Carrots aren't known to cause dangerous side effects, but if you eat a large quantity of them (or other foods high in beta carotene), it's possible to develop a harmless condition called carotenemia. Carotenemia is a yellowing of the skin, and it typically resolves itself shortly after you reduce your consumption of beta carotene. Varieties There are several varieties of carrots that differ slightly in color, shape, size, taste, and preferred growing conditions. For baby carrots (which are actually just cut carrots), varieties include Baby Spike, Little Finger, Short 'n Sweet, and Minicor. Other popular carrot varieties include Orbit, Thumbelina, Royal Chantenay, Danvers, Avenger, Gold Pak, Tender Sweet, and Belgium White. You can find carrot varieties that range in color from white, yellow, orange, red, purple, and black. Carrots are usually purchased fresh but may also be found frozen or canned. Shredded carrots are an easy add-on to salads and sandwiches. When It' s Best You can find carrots at any time of the year due to their long shelf life. In fact, harvested carrots can last for 4 to 6 months when stored in the right conditions. Find carrots in the grocery store or your local farmers' market. Look for fresh carrots that are firm and dry, without major blemishes or signs of decay (like limpness or sliminess). Storage and Food Safety Remove the green tops of carrots to increase their storage life. Although carrot greens are edible, you should separate them from the carrot root to reduce moisture loss. Greens only last a few days in the refrigerator. You can store carrots in the refrigerator crisper in perforated plastic bags for several weeks. Before eating or cutting into carrots, it's important to scrub off any outside dirt and bacteria using a vegetable brush under cool running water. Many people prefer to peel carrots, but this isn't necessary if not desired. You may preserve carrots at home with a pressure canner. You can also blanch and freeze them. How to Prepare Carrots may be eaten raw or cooked into a variety of dishes. Cooked carrots are a popular ingredient in soups and stews. Add freshly shredded carrots to salads or soups, or dip baby carrots in hummus. Roasting carrots helps to bring out their natural sweetness. With a strong blender, you can make carrot juice or smoothies. Carrots may also be sliced thin and marinated as a side dish or topping. 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. USDA FoodData Central. Carrots, raw. Harvard Medical School, Harvard Health Publishing. Glycemic index for 60+ foods. Ahmad T, Cawood M, Iqbal Q, et al. Phytochemicals in and their health benefits-review article. Foods. 2019;8(9). doi:10.3390/foods8090424 National Institutes of Health Office of Dietary Guidelines. Potassium: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Vitamin A: Fact sheet for health professionals. Ishimiya M, Nakamura H, Kobayashi Y, et al. Tooth loss-related dietary patterns and cognitive impairment in an elderly Japanese population: The Nakajima study. PLoS ONE. 2018;13(3):e0194504. doi:10.1371/journal.pone.0194504 American Academy of Allergy, Asthma & Immunology. Oral allergy syndrome (OAS) or pollen fruit syndrome (PFS). Edigin E, Asemota IR, Olisa E, Nwaichi C. Carotenemia: A case report. Cureus. 2019 Jul 23;11(7):e5218. doi:10.7759/cureus.5218 University of Illinois Extension. Carrot. By Malia Frey Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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