Carrots
The most reliable everyday source of beta-carotene, absorbed better with a little fat.
Nutrition per 100 g
Standardised to 100 g of carrots, raw for fair comparison. Typical serving: 1 cup chopped, raw (128 g) — 52 kcal per 128 g serving.
| Nutrient | Per 100 g | Per serving (128 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 41 kcal | 52 kcal | 100 kcal |
| Protein | 0.9 g | 1.2 g | 2.3 g |
| Carbohydrate | 9.6 g | 12.3 g | 23.7 g |
| Fat | 0.2 g | 0.3 g | 0.6 g |
| Fibre | 2.8 g | 3.6 g | 6.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of carrots, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (128 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Thiamin | 0.044 mg | 0.056 mg | 4% |
| Riboflavin | 0.12 mg | 0.15 mg | 9% |
| Niacin | 0.74 mg | 0.95 mg | 5% |
| Vitamin B6 | 0.11 mg | 0.14 mg | 6% |
| Folate | 43.7 µg | 55.9 µg | 11% |
| Minerals | |||
| Calcium | 42.2 mg | 54 mg | 3% |
| Iron | 0.088 mg | 0.11 mg | <1% |
| Magnesium | 11.1 mg | 14.2 mg | 3% |
| Phosphorus | 29.6 mg | 37.9 mg | 2% |
| Potassium | 237 mg | 303 mg | 5% |
| Sodium | 62.7 mg | 80.3 mg | 3% |
| Zinc | 0.16 mg | 0.2 mg | 1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.041 mg | 0.052 mg | 5% |
| Manganese | 0.093 mg | 0.12 mg | 4% |
Source: USDA FoodData Central — Carrots, baby, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat carrots?
- Several times a day's vitamin A requirement per cup, as beta-carotene.
- Keeps for weeks in the fridge, so waste is low.
- Among the cheapest vegetables per gram of nutrition.
How to include it
- Roast with cumin and olive oil until the edges caramelise.
- Grate raw into slaws with yogurt dressing.
- Batons with hummus for a fibre-forward snack.
Things to consider
- Very high intakes can tint the skin orange — harmless and reversible.
- Cook with some fat or you absorb far less of the carotene.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Hummus
Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.
- kcal
- 173
- protein
- 5 g
- fibre
- 4.3 g
per 100 g · Typical serving: 2 tbsp (30 g)
Lentils, cooked
One of the most efficient sources of protein and fibre together, at a very low cost per serving.
- kcal
- 116
- protein
- 9 g
- fibre
- 8 g
per 100 g · Typical serving: 100 g cooked
Sweet Potato, baked
A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.
- kcal
- 90
- protein
- 2 g
- fibre
- 3.3 g
per 100 g · Typical serving: 100 g baked
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