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Carrots are a nutritious, convenient, and versatile vegetable. They contain many vitamins, minerals, fiber, and phytochemicals linked to bone and eye health, lowered cholesterol levels, and reduced cancer risk.
Carrots are also naturally low in fat, calories, and sodium, making them a great addition to any diet for weight loss or maintenance.
Carrot Nutrition
One medium-sized raw carrot (61 grams) contains:
- Calories: 25
- Fat: 0 grams (g)
- Carbohydrates: 6 g
- Fiber: 1.5 g
- Sugars: 2.9 g
- Protein: 0.5 g
- Sodium: 42 milligrams (mg)
- Potassium: 195.2 mg
- Vitamin A: 509 micrograms (mcg)
- Vitamin C: 3.6 mg
- Vitamin K: 8 mcg
- Beta-carotene: 5053.8 mcgC
Carrots are fiber-rich, which is important for gut health as they promote bowel regularity and act as a prebiotic. In addition, fiber is associated with feelings of increased fullness, blood sugar regulation, and weight management.
The vegetable also contains potassium and vitamins K1, C, and A. These important vitamins and minerals help maintain heart, bone, and immune health.
Carrots are rich in polyphenols and phenolic acids, including chlorogenic acid. These antioxidants have anticancer and anti-inflammatory properties. Carrots also contain polyacetylenes (such as falcarinol).
Regular Carrots vs. Baby Carrots
The baby carrots you see on the supermarket shelves have been minimally processed from larger carrots, cut, peeled, and polished to create snack-size versions. For many people who struggle to meet their vegetable requirements, this makes them convenient, reduces food waste, and increases nutrient intake since they require no meal prep.
Organic vs. Conventionally Grown Carrots
Carrots can be grown using either organic or conventional methods. When choosing organic over conventional, you may have to consider availability, cost, and nutrition goals. However, some experts question the validity of these testing measures.
When purchasing fresh whole carrots, look for well-shaped, smooth, firm, and crisp ones with deep color and fresh green tops. Wilted, soft, or split carrots should be avoided. To keep carrots fresh, store them for up to two weeks in the refrigerator in a plastic bag or tightly sealed glass container with the tops removed.
The baby carrots you see on the supermarket shelves have been minimally processed from larger carrots, cut, peeled, and polished to create snack-size versions. For many people who struggle to meet their vegetable requirements, this makes them convenient, reduces food waste, and increases nutrient intake since they require no meal prep.
Who Should Be Careful With Carrots?
Allergy
People with birch pollen allergies could also be allergic to carrots. Raw carrot juice may cause oral allergy syndrome (OAS). Also known as pollen-food allergy, this condition causes a mild reaction after eating certain foods, often plant-based foods. Symptoms include itching around the lips, mouth, and tongue.
Large Amounts of Fiber in Diet
While fiber is important for overall health, some people with gastrointestinal disorders may have trouble digesting large amounts. If you are new to eating fiber, increase your intake slowly and with adequate amounts of water to prevent gas and bloating.
Contamination
Foods grown in soil (like carrots) are subject to contamination from environmental and farming methods. Contamination can include heavy metals, microplastics (from soil and packaging), and more. However, there are regulations on how much is considered safe for human consumption.
Researchers continue to investigate the role of microplastics in human health and how to reduce exposure.
Root vegetables like carrots, which are often washed, peeled, blanched, or boiled before being eaten or processed, typically contain lower amounts of pesticide residue.
A Word From Verywell
Some ideas for adding carrots to your meals include adding shredded carrots to oatmeal or smoothies, pureeing cooked carrots and adding them to muffin or bread batter, pairing carrots with ginger, turmeric, or cumin, and making carrot noodles using a spiralizer.
Summary
Carrots are a nutrient-dense and versatile root vegetable that contains vitamins, minerals, and plant-based compounds associated with reduced risk of diabetes, cancer, and heart disease. They also contain compounds that can benefit the gut, eyes, skin, and cells. Unless you are allergic to birch pollen and, in turn, carrots, including more of them in your diet can be a nutritious way to help you reach your goals.