Carrot

What Carrots Provide

Carrots are the classic dietary source of beta-carotene, the orange carotenoid pigment that the body converts into vitamin A. A single medium carrot supplies well over a day’s vitamin A requirement. Carrots also provide fibre, vitamin K, and potassium, and they contain other carotenoids including alpha-carotene and lutein.

Nutrition Highlights

Beta-Carotene and Vitamin A

One medium carrot provides roughly 5,054 µg of beta-carotene, which converts to about 509 µg of vitamin A. Vitamin A contributes to normal vision, skin maintenance, and immune function.

Fibre

A medium carrot contains about 1.7 g of fibre, including soluble pectin. Fibre may support digestive health and help with satiety, and raw carrots require more chewing, which can slow a meal down.

Antioxidant Carotenoids

Alongside beta-carotene, carrots contain alpha-carotene and lutein, particularly in yellow and purple varieties. These carotenoids are being studied for their role in protecting cells from oxidative stress.

Low Calorie Density

At about 25 kcal per medium carrot, carrots are very low in calories and can be eaten in volume. Cooking them increases the availability of beta-carotene, especially when served with a little fat.

How to Include Carrots in a Balanced Diet

• Raw as a snack with hummus or a yogurt dip.
• Roasted with cumin, olive oil, and a pinch of salt.
• Grated into salads, slaws, or baked goods.
• Added to soups, stews, and casseroles early so they soften.
• Steamed and mashed with sweet potato as a side dish.

Who Might Want to Watch Portions

Carrots are low in calories and generally well tolerated. Drinking very large amounts of carrot juice over a long period can turn the skin a yellow-orange colour, a harmless condition called carotenaemia that resolves when intake drops. People taking vitamin A supplements or retinoid medication should account for dietary vitamin A from foods such as carrots.