📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 41 kcal | 2% | |
| Vitamin A | 16706 IU | 334% | |
| Beta-carotene | 8285µg | — | |
| Carbohydrates | 9.6g | 3% | |
| Dietary fibre | 2.8g | 10% | |
| Vitamin K | 13.2µg | 11% | |
| Vitamin C | 5.9mg | 7% | |
| Potassium | 320mg | 7% | |
| Biotin (B7) | 6.5µg | 22% | |
| Alpha-carotene | 3477µg | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Carrots contain beta-carotene which the body converts to vitamin A — the nutrient essential for producing rhodopsin, the pigment that enables low-light vision and prevents night blindness.
Carrots provide both alpha-carotene and beta-carotene — two carotenoids linked to reduced risk of lung, stomach and colon cancer in multiple large epidemiological studies.
Soluble fibre in carrots (primarily pectin) reduces LDL cholesterol. Potassium (320mg/100g) supports healthy blood pressure regulation.
Raw carrots act as natural teeth cleaners — their firm texture scrapes plaque and stimulates saliva production, which neutralises cavity-causing acids.
⚠️ Who should limit or avoid this food
Raw carrots have a very low GI (16–30). Cooked carrots have a significantly higher GI (32–49). Diabetics should prefer raw or lightly cooked carrots.
Eating very large amounts daily over weeks causes a harmless orange tinting of the skin from beta-carotene accumulation. Resolves when intake reduces.
Carrot allergy exists, often cross-reacting with birch pollen. Symptoms include oral allergy syndrome — usually mild. Cooking usually eliminates the reaction.
Carrots are moderate in FODMAPs. People with severe IBS may find large portions of cooked carrots trigger symptoms.
🔬 Possible side effects or risks
Large daily amounts (500g+) can cause skin to turn orange-yellow. Harmless and fully reversible.
Cooked carrots have a notably higher GI than raw. Diabetics should be mindful of large portions of well-cooked carrot.
Cross-reaction with birch pollen causes mouth tingling in some people. Cooking typically eliminates this response entirely.
🛒 How to select fresh carrot
Fresh carrots should snap cleanly when bent. Limp or bendy carrots have lost moisture and peak nutritional value — still safe but past their best.
Deep, uniform orange indicates high beta-carotene content. Pale or washed-out colour means lower nutritional value. Darker = more nutrients.
If sold with tops (greens), fresh, bright green leafy tops are a reliable freshness indicator. Wilted or yellow tops indicate age.
🧊 Storage tips & shelf life
Carrots lose moisture rapidly at room temperature. Only suitable if no fridge available.
Remove carrot tops before storing — they draw moisture from the root. Store in sealed bag in crisper.
Peel, cut, blanch 2 min, ice bath, dry, freeze on tray then bag. Texture softens but nutrition is preserved.
📖 About carrot — complete guide
Carrots are one of humanity's oldest cultivated vegetables and remain a nutritional staple across virtually every world culture. Their extraordinary beta-carotene content — providing 334% of daily vitamin A in just 100g — makes them one of the most practical and affordable solutions to vitamin A deficiency, which remains a leading cause of preventable blindness in developing countries.
The bioavailability of beta-carotene from carrots is strongly influenced by preparation and pairing. Raw carrots have relatively low beta-carotene bioavailability (around 3%) because it is locked inside cell walls. Cooking ruptures these walls and raises bioavailability to 15–20%. Adding a small amount of healthy fat — olive oil in a dressing, or avocado in a salad — increases absorption by another 3–4 fold. A simple cooked carrot dish with olive oil delivers dramatically more vitamin A to your body than the same carrots eaten raw and dry.