Carrots: Nutrition Facts & Benefits

by Meenakshi Nagdeve last updated - Medically reviewed by Vanessa Voltolina (MS, RD)

The health benefits of carrots include reduced cholesterol, lower risk of heart attacks, improved vision, and reduced signs of premature aging. Furthermore, carrots have the ability to improve the skin, boost the immune system, optimize digestion, protect cardiovascular health, detoxify the body, and boost oral health in a variety of ways. They also provide a well-rounded influx of vitamins and minerals.

What are Carrots?

Carrots (Daucus carota L) are one of the most widely used and important root vegetables in the world, partly because they grow relatively easily. They are versatile in several dishes and cultural cuisines and are found in different colors such as orange, purple, white, yellow, and red. The taproot of the carrot is the part of the vegetable most commonly eaten, although the greens are still beneficial in salads and other forms. [1]

Carrots in the wild have a woody core element that is not very palatable, so cultivation has eventually selected out that characteristic and we are left with the form of carrots that we are familiar with today. Both adults and children like them because of their crunchy texture and sweet taste.

The health benefits of carrots and their delicious taste make them an important vegetable in cultural cuisines across the globe. So let’s first understand what exactly is it about carrots that makes them so beneficial! [2]

Watch Video: 8 Best Benefits Of Carrots

8 Reasons Why Eating Carrots Is Very Important | Organic Facts

Nutrition Facts

Carrots, raw
Serving Size :
Water [g]88.29
Energy 41
Energy [kJ]173
Protein [g]0.93
Total lipid (fat) [g]0.24
Ash [g]0.97
Carbohydrate, by difference [g]9.58
Fiber, total dietary [g]2.8
Sugars, total including NLEA [g]4.74
Sucrose [g]3.59
Glucose (dextrose) [g]0.59
Fructose [g]0.55
Starch [g]1.43
Calcium, Ca [mg]33
Iron, Fe [mg]0.3
Magnesium, Mg [mg]12
Phosphorus, P [mg]35
Potassium, K [mg]320
Sodium, Na [mg]69
Zinc, Zn [mg]0.24
Copper, Cu [mg]0.05
Manganese, Mn [mg]0.14
Selenium, Se [µg]0.1
Fluoride, F [µg]3.2
Vitamin C, total ascorbic acid [mg]5.9
Thiamin [mg]0.07
Riboflavin [mg]0.06
Niacin [mg]0.98
Pantothenic acid [mg]0.27
Vitamin B-6 [mg]0.14
Folate, total [µg]19
Folate, food [µg]19
Folate, DFE [µg]19
Choline, total [mg]8.8
Betaine [mg]0.4
Vitamin A, RAE [µg]835
Carotene, beta [µg]8285
Carotene, alpha [µg]3477
Vitamin A, IU [IU]16706
Lycopene [µg]1
Lutein + zeaxanthin [µg]256
Vitamin E (alpha-tocopherol) [mg]0.66
Tocopherol, beta [mg]0.01
Tocotrienol, alpha [mg]0.01
Vitamin K (phylloquinone) [µg]13.2
Fatty acids, total saturated [g]0.03
16:0 [g]0.03
18:0 [g]0
Fatty acids, total monounsaturated [g]0.01
16:1 [g]0
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.1
18:2 [g]0.1
18:3 [g]0
Tryptophan [g]0.01
Threonine [g]0.19
Isoleucine [g]0.08
Leucine [g]0.1
Lysine [g]0.1
Methionine [g]0.02
Cystine [g]0.08
Phenylalanine [g]0.06
Tyrosine [g]0.04
Valine [g]0.07
Arginine [g]0.09
Histidine [g]0.04
Alanine [g]0.11
Aspartic acid [g]0.19
Glutamic acid [g]0.37
Glycine [g]0.05
Proline [g]0.05
Serine [g]0.05
Sources include : USDA [4]

Nutrition Facts

Most of the benefits of carrots can be attributed to their beta-carotene and fiber content. According to the USDA Nutrient Data, these root vegetables are also a good source of antioxidants, potassium, vitamin K, vitamin C, niacin, and vitamin B6. [5] [6] [7]

Health Benefits

Apart from being a favorite vegetable, let us explore its health benefits that support the claim.

Regulate Blood Cholesterol

High cholesterol is a major factor causing heart diseases, and regular consumption of carrots reduces cholesterol levels. Hence it is a good idea to consume a healthy dose of carrots a few times per week, to prevent heart-related problems. Researchers during a study on the therapeutic value of carrots found that cholesterol levels drop by an average of 11 percent if consumed for three weeks. [8] [9]

Improve Eye Health

Dr. Lindeboom found in his research that a deficiency of vitamin A can cause some difficulty seeing in dim light, leading to night blindness. Since they are rich in vitamin A, a study to determine the antioxidant capacity of seven-colored carrots also suggests they are good for improving eye health and preventing conditions like night blindness from developing as we age. [10] [11]

A woman cutting carrots for the glazed carrot recipe

Manage Diabetes

Carrots are good for blood sugar regulation due to the presence of carotenoids, as per a study published in the journal of Preventive Nutrition and Food Science in 2018. Carotenoids inversely affect insulin resistance and lower blood sugar, thereby helping people with diabetes live a normal, healthy life. Carrots also regulate the amount of insulin and glucose being used and metabolized by the body, providing a healthy fluctuation in those with diabetes. [12]

Lower Blood Pressure

Scientific research indicates that coumarin found in carrots is linked to reducing hypertension and protecting your heart. They are rich sources of potassium, which is a vasodilator and relaxes the tension in your blood vessels and arteries, thereby increasing blood flow and circulation. Furthermore, it aids in boosting organ function throughout the body and reducing the stress on the cardiovascular system. [13]

Boost Immunity

Carrots contain many antiseptic and antibacterial properties that make them ideal for boosting the immune system. Not only that, they are a rich source of vitamin C, stimulating the activity of white blood cells, and are an important core of the human body system. [14]

Help in Digestion

Carrots have significant amounts of dietary fiber in their roots. Fiber is one of the most important elements in maintaining good digestive health. Fiber adds bulk to stool, which helps it pass smoothly through the digestive tract, and stimulates peristaltic motion and the secretion of gastric juices. Altogether, this reduces the severity of conditions like constipation and protects your colon and stomach from various serious illnesses. Fiber also boosts heart health by helping to eliminate excess LDL cholesterol from the walls of arteries and blood vessels.

Reduce Macular Degeneration

This is a common eye disease of the elderly that impairs the function of the macula. Research has found that people who ate a high amount of beta-carotene had a forty percent lower risk of macular degeneration. Therefore, carrots are an all-around vision booster. [15] [16]

Improve Oral Health

The organic compounds in carrots are good mineral antioxidants and they also stimulate the gums and induce excess saliva.

Reduce the Risk of Stroke

Eating a carrot every day reduces the risk of stroke by 68 percent. Many studies have a concrete belief in the “carrot effect” on the brain. Lutein, a carotenoid present in carrots, has been positively linked to improved brain health, according to a study conducted by the researchers at The University of Illinois. Studies conducted on stroke patients revealed that those with high levels of beta-carotene also had a good survival rate. [17]


The type of carrot that people around the world consume is native to Europe and Southwestern Asia. The majority of carrot cultivation takes place in China. These carrots are exported throughout the world so that we can include them in salads and soups. Not to forget, we can add them to our snacks, side dishes, and as an essential ingredient in many recipes.

Thus, if we consume carrots as raw fruits, juice, or in a cooked form, is always a good choice for your health! Protection Status
About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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