Carrots Nutrition Facts And Health Benefits

Carrots are super water-rich vegetables. It contains 88% of water. It has many health benefits, let's see it.

Carrots are mostly produced in China (statics from 2020). The carrot's scientific name is 'Daucus carota subsp. sativus'. It is used commercially for making pickles, carrot sticks, and salad.

Carrots Nutrition Facts

Here below table shows the carrot's nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 41

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 69mg 3%
Total Carbohydrate 10g 4%
Dietary Fiber 3g 12%
Sugars 5g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of carrots have 41 Kcals, 0 grams of fat, 10 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol in the onion. It holds 69 mg of sodium.


100 grams of carrots contain 41 Kcals(173 kJ). It is low-calorie food because it includes 88% water. Most of the calories come from carbohydrates.

100 grams of carrots can have 10 grams of carbohydrates, 3 grams of fiber, and 5 grams of natural sugar. In 100 grams of carrots, Net carbs(Total Carbs-Fiber) should be 7 grams.

5 grams of sugar include:
Sucrose 3.59g
Glucose 0.59g
Fructose 0.55g

Carrot doesn't contain fat(or contains less than 0.5g).

100 grams of carrots contain 1 gram of protein.

Glycemic Index:

The glycemic index of carrots is 16. It holds a low glycemic index.

Vitamins And Minerals In Carrots





Vitamin C

5.9 mg


33 mg

Vitamin A

835 mcg


35 mg

Vitamin E

0.66 mg


320 mg

Vitamin K

13.2 mcg


0.3 mg

Vitamin B1

0.066 mg


12 mg

Vitamin B2

0.058 mg


0.24 mg

Vitamin B3

0.983 mg


0.045 mg

Vitamin B6

0.138 mg


0.143 mg

Vitamin B9

19 mcg

100 grams of Carrots can have Vitamin C(7%), Vitamin A(93%), Vitamin E(4%) and Vitamin K(11%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A helps your heart, lungs, and other organs to function properly; Vitamin E keeps healthy skin and eyes; and Vitamin K is needed for blood clotting and healthy bones.

Carrots have an adequate amount of B vitamins. 100 grams of carrots holds Vitamin B1(thiamin) 6%, Vitamin B2(riboflavin) 4%, Vitamin B3(niacin) 6%, Vitamin B6 (pyridoxine) 11%, and Vitamin B9(folate) 5% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of carrots have Calcium 3%, Phosphorus 1%, Potassium 16%, Iron 2%, Magnesium 3%, Zinc 2%, Copper 5%, and Manganese 6% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus plays a crucial role in inventing DNA and RNA; Potassium controls fluid balance; Iron lowers tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc plays an important role in building proteins; Copper forms red blood cells; Manganese helps the body create connective tissue, bones, and blood clotting factors.

Benefits Of Eating Carrots Everyday

Rich in Nutrients:

Carrots are packed with essential nutrients that your body needs. They are an excellent source of beta-carotene, a precursor to vitamin A, crucial for maintaining healthy vision, supporting the immune system, and promoting proper growth and development.

Promotes Eye Health:

Carrots are often associated with good eyesight and for a good reason. The high levels of beta-carotene and vitamin A found in carrots help protect the eyes from conditions like macular degeneration and cataracts. Regular consumption of carrots can contribute to maintaining optimal eye health.

Rich In Antioxidant: 

Carrots contain powerful antioxidants, such as beta-carotene, lutein, and zeaxanthin. These antioxidants help combat free radicals in the body, reducing oxidative stress and inflammation. By neutralizing harmful molecules, carrots can help protect against chronic diseases like heart disease and certain types of cancer.

Boosts Immunity:

The antioxidants and phytochemicals present in carrots strengthen the immune system by supporting the body's defense mechanisms. Regular consumption of carrots can help ward off infections, common colds, and other illnesses.

Supports Digestive Health:

Carrots are a great source of dietary fiber, which is important for regulating a good digestive system. The fiber aids in regular bowel movements, prevents constipation and supports a healthy gut microbiome. Additionally, carrots' high water content can promote hydration and contribute to optimal digestion.

Heart-Healthy Benefits:

Incorporating carrots into your daily diet can have positive effects on heart health. The antioxidants and potassium in carrots help decrease blood pressure levels and reduce cardiovascular disease risk. Furthermore, the fiber in carrots helps manage cholesterol levels, thus promoting a healthy heart.

Weight Management:

Carrots are super low in calories and high in fiber, making them a super choice for weight management. The fiber content helps you feel fuller for longer, reducing the urge to overeat. Snacking on carrots can satisfy hunger cravings while providing essential nutrients without adding excess calories.

Skin Health and Anti-Aging:

The antioxidants in carrots protect the skin from damage caused by free radicals and environmental factors. Regular consumption of carrots can contribute to a healthy complexion, improved skin elasticity, and reduced signs of aging, such as wrinkles and dryness.

Oral Health:

Chewing carrots stimulates saliva production, which aids in maintaining oral health. Carrot's natural fibers and crunchiness act as natural cleaners, helping remove plaque and food particles from teeth and gums. Additionally, the vitamin A in carrots promotes healthy tooth enamel.


With a high water content, carrots can assist in keeping your body hydrated. Staying hydrated is essential for overall health and supports various bodily functions, including digestion, circulation, and temperature regulation.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

What are the main nutrients found in carrots? 

Carrots are rich in various nutrients, including vitamin A, K, C, potassium, fiber, and antioxidants such as beta-carotene, lutein, and zeaxanthin.

How many calories are in a serving of carrots? 

One medium-sized carrot (about 100 grams) contains approximately 41 calories.

Are carrots high in sugar? 

Carrots contain natural sugars but are not considered high in sugar compared to many other fruits and vegetables. One medium-sized carrot contains around 5 grams of sugar.

Do carrots contain any fat? 

Carrots are very low in fat, with less than 0.2 grams in a medium-sized carrot.

How much fiber is in carrots?

100 grams of carrots contains about 3 grams of dietary fiber. The fiber content in carrots can help support digestion and promote feelings of fullness.

Are carrots a good source of vitamin A? 

Yes, carrots are an excellent source of vitamin A. They contain beta-carotene, which is converted into vitamin A in the body. One medium-sized carrot provides more than the daily recommended intake of vitamin A.

Can carrots help improve eyesight? 

Carrots contain beta-carotene, which is essential for eye health. The body converts beta-carotene into vitamin A, which plays a role in maintaining good vision. While carrots won't cure vision problems, they can improve eye health.

Are the antioxidants in carrots beneficial for health? 

Yes, carrots contain antioxidants such as beta-carotene, lutein, and zeaxanthin, which help protect the body from oxidative stress and free radicals. These antioxidants have various health benefits, including reducing the risk of chronic diseases.

Are all carrot varieties equally nutritious? 

While the nutrient content may vary slightly between carrot varieties, the overall nutritional profile remains similar. All carrots provide essential vitamins, minerals, and antioxidants, regardless of color or size.

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