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