Carrots: Nutrition, Benefits, Risks, & Preparation

Carrots are a popular root vegetable that is known for its bright orange color and sweet taste. They are also a good source of vitamins, minerals, and antioxidants.



One medium carrot (about 78 grams) contains the following nutrients:

  • Calories: 35
  • Fat: 0 grams
  • Protein: 1 gram
  • Carbohydrates: 8 grams
  • Fiber: 3 grams
  • Vitamin A: 428% of the Daily Value (DV)
  • Vitamin K: 21% of the DV
  • Potassium: 12% of the DV
  • Vitamin C: 12% of the DV
  • Manganese: 10% of the DV

Carrots are also a good source of other nutrients, such as biotin, choline, molybdenum, and vitamin B6.


Carrots have many potential health benefits, including:

  • Improved vision: Carrots are a good source of vitamin A, which is essential for good vision. Vitamin A helps to protect the cornea and produce rhodopsin, a protein that helps the eyes to see in low light.
  • Reduced risk of cancer: Carrots contain antioxidants that can help to protect cells from damage. This may help to reduce the risk of developing certain types of cancer, such as lung cancer and colon cancer.
  • Improved heart health: Carrots are a good source of potassium, which can help to lower blood pressure. Carrots also contain fiber, which can help to lower cholesterol levels.
  • Boosted immune system: Carrots are a good source of vitamin C, which is important for immune function. Vitamin C helps the body to produce white blood cells, which fight infection.
  • Healthy skin: Carrots contain beta-carotene, which is converted to vitamin A in the body. Vitamin A is important for healthy skin and can help to protect the skin from sun damage.


Carrots are generally safe for most people to eat. However, eating too many carrots can lead to carotenemia, a condition that causes the skin to turn yellow.


Carrots can be eaten raw, cooked, or pickled. They can be added to salads, soups, stews, and stir-fries. Carrots can also be roasted or grilled.

Here are some tips for preparing carrots:

  • Wash carrots thoroughly before eating or cooking them.
  • Peel carrots if desired.
  • Cut carrots into thin slices or sticks for quick cooking.
  • For a sweeter flavor, roast carrots with olive oil and herbs.
  • For a more savory flavor, grill carrots with salt and pepper.

Carrots are a healthy and versatile vegetable that can be enjoyed in many different ways.