1 serving (61 grams) contains 25 calories, 0.6 grams of protein, 0.1 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
97.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 164.1 mg | 7% | |
| Total Carbohydrates | 23.4 g | 8% | |
| Dietary Fiber | 6.6 g | 23% | |
| Sugars | 11.3 g | ||
| protein | 2.3 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.1 mg | 6% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 761.7 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Carrot
Carrots are root vegetables believed to have originated in Persia and are widely used in cuisines worldwide, including soups, salads, side dishes, and snacks. Known for their vibrant orange color, carrots are also available in shades of purple, yellow, red, and white. Nutritionally, they are low in calories, high in fiber, and rich in vitamins and minerals. A 100-gram serving provides approximately 41 calories, 0.98 g of protein, 9.84 g of carbohydrates, and 2.79 g of fiber. It also contains notable amounts of vitamin A (as beta-carotene), vitamin C, potassium, and small amounts of calcium and iron. This nutrient profile makes carrots a popular choice for promoting health while being versatile and easy to integrate into various recipes.
Health Benefits
- Supports eye health due to high levels of beta-carotene, which the body converts into vitamin A.
- Enhances skin health and immune function with vitamin C, an antioxidant that promotes collagen production.
- Aids digestion with dietary fiber, which supports gut health and regular bowel movements.
- Contributes to bone health with calcium and supports oxygen transport via its small iron content.
- Protects against oxidative damage with carotenoids, natural antioxidants found in carrots.
Dietary Considerations
Selection and Storage
Store carrots in the refrigerator inside a plastic bag or an airtight container to retain moisture and keep them fresh for up to 2-4 weeks. Avoid storing them near ethylene-producing fruits like apples to prevent spoilage.
Common Questions About Carrot Nutrition
What is the nutritional content of carrots?
A medium carrot (about 61 grams) contains approximately 41 calories, 1 gram of protein, 10 grams of carbohydrates, 0.2 grams of fat, 2.8 grams of fiber, and 4.8 grams of natural sugars. It's also a rich source of vitamin A, providing over 100% of the daily recommended intake in the form of beta-carotene, alongside small amounts of vitamin K, potassium, and antioxidants.
Can I eat carrots on a keto diet?
Carrots have about 10 grams of carbohydrates per 61-gram serving, which can be relatively high for strict keto dieters. While they can be included in moderate amounts, they should be carefully portioned to stay within your daily carb limits, with non-starchy vegetables like spinach being better alternatives for keto.
What are the health benefits of eating carrots?
Carrots are known for supporting eye health due to their high beta-carotene content, which the body converts into vitamin A. They are also rich in antioxidants, which help fight free radicals, and dietary fiber to support digestive health. Additionally, their low-fat and low-calorie profile makes them great for weight management.
How many carrots should I eat in a day?
A healthy portion size is about 1–2 medium carrots (approximately 61–122 grams) per day. This provides a good balance of nutrients without overloading on natural sugars or beta-carotene, which in very high amounts could lead to a temporary skin condition called carotenemia.
Are carrots healthier raw or cooked?
Both raw and cooked carrots have distinct benefits. Raw carrots retain more vitamin C, while cooking carrots enhances the bioavailability of beta-carotene. Steaming or boiling them lightly, instead of overcooking, strikes a good balance between preserving nutrients and improving absorption.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Beta-carotene: MedlinePlus SupplementsMedlinePlus (NIH)Information on beta-carotene, a key nutrient found in carrots, and its health benefits and dietary sources.
- Vegetables: Nutritional and health benefitsDietary Guidelines for Americans 2020-2025Recommendations on including vegetables like carrots in a balanced diet for health and disease prevention.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
