Carrots

Serving: 1.00 cup (122g, 50 cal)

Carrots

Key Nutrients

Nutrient Amount DV% Rating
vitamin A 1019.07 mcg RAE 113% Excellent
biotin 6.1 mcg 20% Very Good
vitamin K 16.1 mcg 18% Very Good
molybdenum 6.1 mcg 14% Very Good
fiber 3.42 g 12% Very Good
vitamin B6 0.17 mg 10% Very Good
vitamin C 7.2 mg 10% Very Good
potassium 390.4 mg 8% Good
vitamin B3 1.2 mg 8% Good
manganese 0.17 mg 7% Good
vitamin B1 0.08 mg 7% Good
pantothenic acid 0.33 mg 7% Good
phosphorus 42.7 mg 6% Good
folate 23.18 mcg 6% Good
copper 0.05 mg 6% Good
vitamin E 0.81 mg (ATE) 5% Good
vitamin B2 0.07 mg 5% Good

vitamin A

Excellent
1019.07 mcg RAE 113% DV

biotin

Very Good
6.1 mcg 20% DV

vitamin K

Very Good
16.1 mcg 18% DV

molybdenum

Very Good
6.1 mcg 14% DV

fiber

Very Good
3.42 g 12% DV

vitamin B6

Very Good
0.17 mg 10% DV

vitamin C

Very Good
7.2 mg 10% DV

potassium

Good
390.4 mg 8% DV

vitamin B3

Good
1.2 mg 8% DV

manganese

Good
0.17 mg 7% DV

vitamin B1

Good
0.08 mg 7% DV

pantothenic acid

Good
0.33 mg 7% DV

phosphorus

Good
42.7 mg 6% DV

folate

Good
23.18 mcg 6% DV

copper

Good
0.05 mg 6% DV

vitamin E

Good
0.81 mg (ATE) 5% DV

vitamin B2

Good
0.07 mg 5% DV

View full nutrient profile →

About Carrots

What’s new and beneficial about carrots

  • Carrots were one of the vegetables examined in recent research on foods rich in beta-carotene and bone health. More specifically, intake of yellow/orange and green vegetables was evaluated to see if greater intake was related to greater bone mass. Interestingly, participants who ate at least one serving per day of yellow/orange or green vegetables had healthier bone mass than participants who ate less than one serving per day. In addition, participants who ate less than one serving per day actually had bone mass at a level that could put them at risk for bone-related health problems. What was most striking to us about this study was the relatively small amount of yellow/green vegetables associated with bone-health benefits. Through this research, we were reminded about how much can be accomplished with relatively small changes in a meal plan, especially changes that incorporate foods as rich in beta-carotene as carrots.
  • Many people are familiar with a whitish type coating that can form on peeled carrots,especially baby carrots,called “white blush.” A recent study has helped us understand why this “white blush” occurs. When carrots are peeled, the process of peeling takes away the outermost protective layer of the carrot root. Without this outermost protective layer, the carrot has more difficulty retaining its full degree of moisture and becomes more easily dehydrated. This dehydration sets the stage for the “white blush” that we see. In addition, to help protect itself from damage following the loss of its outermost layer, the carrot may create a new protective layer of phenols, and this new phenol-based layer contributes to the appearance of “white blush.” Once re-immersed in water, however, the carrot cells can absorb some of the moisture that has been lost after peeling, and this rehydration of the carrot can also help restore its orange color. While we have yet to see research showing increased health benefits from the peeling of carrots, we like knowing that the “white blush” on carrots reflects a natural response to dehydration and the synthesis of phenolic substances, rather being than a cause for concern.
  • Throughout our website, we recommend selection of certified organic foods as a way to reduce risk of unwanted contaminants and increase the chances for nutrient richness. A recent study comparing conventional versus organically grown carrots has added to the evidence for greater nutrient richness from organic growing methods. In this study, levels of carotenoids, phenols, and vitamin C were compared in organic versus non-organic carrots, with greater amounts being observed in all three categories in the organic carrots.
  • Carrots are a vegetable commonly enjoyed in both raw and cook form. While we like the idea of both raw and cooked carrots in a healthy meal plan, we were also glad to see a new study on the impact of cooking on minerals in carrots. In this study, one of the methods chosen for cooking was a relatively short steaming time of 6 to 7 minutes. Our Quick Steaming method for carrots uses this same approach to carrot cooking with a somewhat shorter period of time (5 minutes). Six different minerals (potassium, phosphorus, iron, zinc, magnesium, and calcium) were evaluated in this study, and the average mineral loss for all six was less than 25% after 6 to 7 minutes of steaming. (Since our Quick Steaming time is somewhat shorter, we would also expect a somewhat lower percentage if our 5-minute cooking time was used.) We like the idea of retaining over 75% of these carrot minerals when carrots are steamed. Especially for people who greatly prefer cooked over raw carrots, this level of mineral retention makes the consumption of quick-steamed carrots highly worthwhile.

Intake recommendations

Orange carrots fall in the yellow/orange vegetable category. A minimum of 1/2 cup per day from this group is reasonable; one cup daily is more optimal. Sweet potatoes, yellow summer squash, and yellow corn also contribute to this category. Red or purple carrot varieties count toward the red/purple vegetable subgroup instead.

Health benefits

Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of other health-supporting nutrients.

Antioxidant benefits of carrots

All varieties of carrots contain valuable amounts of antioxidant nutrients. Included in this category of nutrients are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. In most varieties of carrots, beta-carotene is by far the most plentiful antioxidant nutrient, accounting for over 95% of all carotenoids in many carrot varieties. Other carotenoids typically present in carrots include alpha-carotene and lutein. Listed below are some of the more common antioxidant nutrients found in carrots.

  • Carotenoids
    • alpha-carotene
    • beta-carotene
    • lutein
  • Hydroxycinnamic acids
    • caffeic acid
    • coumaric acid
    • ferulic acid
  • Anthocyanins

Nutritional profile

One cup (122g) at 50 calories provides vitamin A (113% DV), biotin (20% DV), vitamin K (18% DV), molybdenum (14% DV), fiber (12% DV), vitamin B6 (10% DV), vitamin C (10% DV). Additional nutrients include potassium (8% DV), vitamin B3 (8% DV), manganese (7% DV), vitamin B1 (7% DV), pantothenic acid (7% DV), phosphorus (6% DV), folate (6% DV), copper (6% DV), among others. Carrots are perhaps best known for their beta-carotene content. (The nutrient beta-carotene was actually named after the carrot!) While they can be an outstanding source of this phytonutrient, carrots actually contain a fascinating combination of phytonutrients, including other carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and red carrots); and polyacetylenes (especially falcarinol and falcarindiol).

A sharp, heavy chef's knife makes quick work of dense vegetables. The Wüsthof Classic 8" Chef's Knife is forged from a single piece of steel and holds its edge.

Recipes with Carrots

Full Nutrient Profile

View detailed nutritional breakdown →

Related Articles

References

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  32. de Jesus Ornelas-Paz J , Yahia EM and Gardea-Bejar AA. . Bioconversion Efficiency of B-Carotene from Mango Fruit and Carrots. Vitamin A Journal: American Journal of Agricultural and Biological Science Year: 2010 Vol: 5 Issue: 3 Pages/record No.: 301-308. 2010.
  33. Lin BH and Lucier G. . Carrot Consumption Varies With Age, Income, and Race. Amber Waves. Washington: Apr 2008. Vol. 6, Iss. 2; p. 4. 2008.
  34. Metzger BT and Barnes DM. . Polyacetylene diversity and bioactivity in orange market and locally grown colored carrots (Daucus carota L.). J Agric Food Chem. 2009 Dec 9;57(23):11134-9. 2009.
  35. Neri L, Hernando Hernando I, Perez-Munuera I et al. . Effect of blanching in water and sugar solutions on texture and microstructure of sliced carrots. J Food Sci. 2011 Jan-Feb;76(1):E23-30. doi: 10.1111/j.1750-3841.2010.01906.x. Epub 2010 Nov 29. 2011. https://doi.org/10.1111/j.1750-3841.2010.01906.x
  36. Purup S, Larsen E and Christensen LP. Differential Effects of Falcarinol and Related Aliphatic C17-Polyacetylenes on Intestinal Cell Proliferation. J Agric Food Chem. 2009 September 23; 57(18): 8290â\x80\"8296. 2009. https://doi.org/10.3390/molecules28207161