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Here’s a chart outlining the approximate nutritional values for one medium-sized carrot (about 61 grams), raw and unpeeled:
These values are approximate and can vary depending on factors such as the size and variety of the carrot.
| Nutrient | Amount |
|---|---|
| Calories | 25 |
| Total Fat | 0.1 grams |
| Saturated Fat | 0 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 42 mg |
| Potassium | 195 mg |
| Total Carbohydrate | 6 grams |
| Dietary Fiber | 1.7 grams |
| Sugars | 3 grams |
| Protein | 0.6 grams |
| Vitamin A | 184% of DV |
| Vitamin C | 7% of DV |
| Calcium | 2% of DV |
| Iron | 1% of DV |
Carrots (Daucus carota L) are rich sources of Vitamin A, betacarotene, fiber and B group vitamins, as well as being loaded with Vitamin C and other phenolic compounds.
Carrots are low in fat and feature a low glycemic index rating, making them an excellent source of calcium, phosphorus and vitamin K. One medium-sized carrot can provide two days’ supply of daily dietary vitamin A!
Calcium
Carrots contain calcium, an essential mineral for bone health. The daily recommended amount is 1,000 milligrams; carrots, milk and other dairy products provide great sources of this mineral; yet global dietary consumption of calcium remains relatively low due to limited dairy product intake.
Researchers in the US used genetically modified carrots containing more calcium to develop a food product to meet calcium needs. Over two weeks, 15 men and women consumed either regular or sCAX1 carrot meals before providing urine samples to assess calcium absorption rates.
Results demonstrated that sCAX1-expressing carrots had higher radioactive calcium absorption than control carrots due to thermal processing increasing bioavailability (both soluble and insoluble compounds) of carrots; steam blanching further enhances this bioavailability by dissolving thickened cell walls through steam blanching to release nutrients (Edwards and Lee 1986).
Phosphorus
Carrots (Daucus carota) are an excellent source of vitamin A and beta-carotene, as well as calcium, phosphorus, fiber and vitamins C, K and E, making them an excellent antioxidant source.
Carrots contain b-carotene, an antioxidant compound widely credited with having anticancer and chemopreventive properties. Furthermore, this natural free radical trapper and oxygen quencher has diuretic and N-balancing properties as well as being highly effective at eliminating uric acid build-up.
Concentrations of alpha- and beta-carotenes and vitamin C vary across 27 varieties studied, while concentrations of phenolic acids and chlorogenic acid vary based on each variety of carrot.
Vitamin K
Carrots are an excellent source of Vitamin K, which aids the body in absorbing calcium. Furthermore, carrots contain small amounts of phosphorus and calcium for bone health, plus an antioxidant known as falcarinol!
Orange carrots contain beta-carotene, which your body converts to Vitamin A for eye, skin and reproduction health. A lack of this nutrient increases your risk of dry eyes while its absence may contribute to hyperkeratosis skin issues.
Carrots contain natural antioxidants known as lutein and zeaxanthin that help protect eyesight. Consuming two servings per week provides your body with enough Vitamin A. In addition, carrots contain plenty of fiber which contributes to overall digestive health.
Vitamin A
Carrots contain carotenes that our bodies convert to vitamin A for healthy skin; insufficient intake increases your risk of hyperkeratosis. This is an unpleasant condition with dry patches on its surface.
Carrots contain naturally-occurring antioxidants called dicaffeoylquinic acids and chlorogenic acid which act as natural defense mechanisms against free radical damage as well as suppress cancer-causing activity.
One medium-sized carrot contains enough beta-carotene to meet two days’ worth of vitamin A requirements and also provides enough lutein and zeaxanthin to improve eye health. A deficiency of vitamin A can cause night blindness and dry eyes, so it’s vital that we consume sufficient amounts. One cup of boiled carrots provides 38 kcal, 6.7 g carbohydrates, 1 g protein, 0.5 g fat, 5 g fiber and 7 mg vitamin C while 451 micrograms for vitamin A!
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