Carrots, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A crisp, vibrant orange root vegetable, carrots offer a sweet, earthy flavor and a satisfying crunch when raw. They are an excellent source of beta-carotene, which the body converts to vitamin A, supporting vision and immune health. Their natural sweetness and low calorie count make them a popular, nutritious snack.
💚 Why it's loved
People love raw carrots for their natural sweetness, satisfying crunch, and incredible versatility as a snack, in salads, or with dips. They are a foundational ingredient in many cuisines, from French mirepoix to Indian curries, valued for adding depth and subtle sweetness.
⚠️ Watch-outs & how to enjoy it better
Raw carrots are high in natural sugars and have a moderate glycemic index, which can cause blood sugar spikes if eaten in large quantities alone. To mitigate this, pair them with a protein or healthy fat like hummus or nut butter to slow sugar absorption. Some individuals may experience digestive gas due to their fiber content, which can be reduced by gradually increasing intake.
Key benefits
- Rich in beta-carotene for vitamin A production
- Good source of dietary fiber
- Low in calories and fat
- Contains antioxidants like lutein
- Provides potassium and vitamin K1
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic orange color of most carrots was developed by Dutch growers in the 17th century as a tribute to William of Orange, though purple, yellow, and red varieties existed long before.
Full nutrition (scales with serving)
| Water | 88.3 g |
| Energy | 41.0 kcal |
| Energy | 173 kj |
| Protein | 0.93 g |
| Total lipid (fat) | 0.24 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 9.6 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 4.7 g |
| Sucrose | 3.6 g |
| Glucose | 0.59 g |
| Fructose | 0.55 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 1.4 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 35.0 mg |
| Potassium, K | 320 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 0.10 ug |
| Fluoride, F | 3.2 ug |
| Vitamin C, total ascorbic acid | 5.9 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.98 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 8.8 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 835 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8285 ug |
| Carotene, alpha | 3477 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 16706 iu |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 256 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.01 g |
| Threonine | 0.19 g |
| Isoleucine | 0.08 g |
| Leucine | 0.10 g |
| Lysine | 0.10 g |
| Methionine | 0.02 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.04 g |
| Valine | 0.07 g |
| Arginine | 0.09 g |
| Histidine | 0.04 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.37 g |
| Glycine | 0.05 g |
| Proline | 0.05 g |
| Serine | 0.05 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are raw carrots good for weight loss?
Yes, they are low in calories (41 kcal/100g), high in fiber, and have a high water content, which can promote fullness and reduce overall calorie intake.
Can eating too many carrots turn your skin orange?
Yes, a condition called carotenemia can occur from excessive beta-carotene intake, causing a harmless yellow-orange tint to the skin, which fades with reduced consumption.
How should I store raw carrots to keep them fresh?
Remove the green tops, place them in a perforated plastic bag in the refrigerator's crisper drawer. They can last for several weeks if kept dry.