Carrots are rich in beta-carotene that the liver converts into vitamin A. When vitamin A reaches the retina, it is further converted to rhodopsin, a pigment that helps enhance night vision. Beta-carotene is also associated with preventing certain cancers, specifically lung, colon and breast. Vitamin A also slows down the ageing of our skin, while boosting the quality of our hair and nails too. A study at Harvard University found that people who ate five or more carrots each week were less likely to have a stroke, while other research has found that most foods that contain carotenoids are associated with a lower risk of heart diseases. When it comes to vitamins and minerals, by far its highest concentration is vitamin A, where just one cupful will provide more than four times our RDA.
A rich source of: vitamin A, vitamin K, vitamin C.
Carrots, old, raw
| Serving Size grams | 80 |
| Teaspoons of table sugar equivalent | 1 |
| Glycemic Index | 47 |
| Glycemic Load | 2.8 |
| Potential GI Range | 47±16 |
| Energy (kcal) | 34 |
| Energy (kJ) | 146 |
| Water (g) | 89 |
| Starch (g) | 0.1 |
| Total sugars (g) | 7.2 |
| Glucose (g) | 1.1 |
| Galactose (g) | 0 |
| Fructose (g) | 1.1 |
| Sucrose (g) | 5 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.5 |
| Protein (g)/100kcal | 1.5 |
| Protein % of calories | 5.9 |
| Carbohydrate (g) | 7.7 |
| Carbohydrate (g)/100kcal | 22.7 |
| Carb % of calories | 90.6 |
| Fat (g) | 0.4 |
| Fat (g)/100kcal | 1.2 |
| Fat % of calories | 10.6 |
| Satd FA /100g fd (g) | 0.1 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 14 |
| Potassium (mg) | 510 |
| Calcium (mg) | 14 |
| Magnesium (mg) | 32 |
| Phosphorus (mg) | 110 |
| Iron (mg) | 1 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 0.9 |
| Chloride (mg) | 2 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.7 |
| Tryptophan/60 (mg) | 0.7 |
| Niacin equivalent (mg) | 1.4 |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 25 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.1 |
| AOAC fibre (g) | 3.9 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 11 |
| Retinol Equivalent (µg) | 2 |
Carrots, young, raw
| Energy (kcal) | 30 |
| Energy (kJ) | 125 |
| Water (g) | 88.8 |
| Starch (g) | 0.2 |
| Total sugars (g) | 5.6 |
| Glucose (g) | 1.7 |
| Galactose (g) | 0 |
| Fructose (g) | 1.5 |
| Sucrose (g) | 2.4 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.7 |
| Protein (g)/100kcal | 2.3 |
| Protein % of calories | 9.3 |
| Carbohydrate (g) | 6 |
| Carbohydrate (g)/100kcal | 20 |
| Carb % of calories | 80 |
| Fat (g) | 0.5 |
| Fat (g)/100kcal | 1.7 |
| Fat % of calories | 15 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.3 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | N |
| Potassium (mg) | 210 |
| Calcium (mg) | 32 |
| Magnesium (mg) | 25 |
| Phosphorus (mg) | 57 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | N |
| Manganese (mg) | 0.5 |
| Selenium (µg) | 1 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.7 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | 0.7 |
| Niacin equivalent (mg) | 1.3 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 36 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.4 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 65 |
| Retinol Equivalent (µg) | 11 |