The carrot ( Daucus carota ) is a root vegetable often claimed to be the perfect health food.

It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ( 1 Trusted Source).

They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.

Carrots are found in many colors, including yellow, white, orange, red, and purple.

Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

This article tells you everything you need to know about carrots.

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Nutrition facts

Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs ( 1 Trusted Source,  2 Trusted Source).

Carrots contain  very little fat and protein ( 3 Trusted Source).

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

  • Calories:  41
  • Water:  88%
  • Protein:  0.9 grams
  • Carbs:  9.6 grams
  • Sugar:  4.7 grams
  • Fiber:  2.8 grams
  • Fat:  0.2 grams

Carbs

Carrots are mainly composed of water and  carbs.

The carbs consist of starch and sugars, such as sucrose and glucose ( 1 Trusted Source).

They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.

Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.

Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed ( 4,  5 Trusted Source).

Eating  low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes ( 6 Trusted Source,  7 Trusted Source).

Fiber

Pectin is the main form of soluble fiber in carrots ( 8).

Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.

They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease ( 9 Trusted Source,  10 Trusted Source,  11 Trusted Source).

What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol ( 12 Trusted Source,  13 Trusted Source).

The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of  constipation and promote regular bowel movements ( 1 Trusted Source,  14).

SUMMARY Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.

Vitamins and minerals

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

  • Vitamin A:  Carrots are rich in beta carotene, which your body converts into  vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function ( 15 Trusted Source).
  • Biotin:  A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism ( 16 Trusted Source).
  • Vitamin K1:  Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health ( 17 Trusted Source,  18).
  • Potassium:  An essential mineral,  potassium is important for blood pressure control.
  • Vitamin B6:  A group of related vitamins, B6 is involved in the conversion of food into energy.

SUMMARY Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.

Other plant compounds

Carrots offer many plant compounds, including carotenoids.

These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer ( 1 Trusted Source).

Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.

However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene ( 19 Trusted Source).

The main plant compounds in carrots are:

  • Beta carotene:  Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked ( 20 Trusted Source,  21 Trusted Source,  22 Trusted Source).
  • Alpha-carotene:  An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
  • Lutein:  One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for  eye health ( 23 Trusted Source).
  • Lycopene:  A bright red antioxidant found in many red  fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease ( 24 Trusted Source ).
  • Polyacetylenes:  Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers ( 1Trusted Source,  25Trusted Source,  26Trusted Source).
  • Anthocyanins:  These are powerful antioxidants found in dark-colored carrots.
  • SUMMARY Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.

Health benefits of carrots

Much of the research on carrots has focused on carotenoids.

Reduced risk of cancer

Diets rich in carotenoids may help protect against several types of  cancer.

This includes prostate, colon, and stomach cancers ( 27 Trusted Source,  28 Trusted Source,  29 Trusted Source).

Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer ( 30 Trusted Source).

Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation ( 31 Trusted Source,  32 Trusted Source).

Lower blood cholesterol

High blood cholesterol is a well-known risk factor for  heart disease.

Intake of carrots has been linked to lower cholesterol levels ( 12 Trusted Source,  13 Trusted Source).

Weight loss

As a low-calorie food, carrots can increase fullness and decrease  calorie intake in subsequent meals ( 33 Trusted Source).

For this reason, they may be a useful addition to an effective weight loss diet.

Eye health

Individuals with  low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids ( 34 Trusted Source).

Carotenoids may also cut your risk of age-related macular degeneration ( 35 Trusted Source,  36 Trusted Source,  37 Trusted Source).

SUMMARY Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.