✦ Top source of beta-carotene
✦ Vitamin K1 contributor
✦ Useful fibre
✦ Low energy density
Carrots are an outstanding source of beta-carotene, the orange pigment the body converts to vitamin A. They also provide useful fibre, biotin, vitamin K1, and potassium. As a sweet, crunchy, low-calorie root they make an excellent snack and a versatile cooking base.
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Preparation note
Cooking and chewing improve beta-carotene release; eating with a little fat (such as olive oil or hummus) significantly increases absorption.
Sources:
NHS · CoFID 2021
Where Carrots, old, raw Stands Out
Macronutrients per 100g
146
kJ
Energy
0.50
g
Protein
7.70
g
Carbs
2.10
g
Fibre
0.40
g
Fat
7.20
g
Sugars
0.10
g
Saturates
0.07
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RAE) | 762 µg | 109% | |
| Potassium | 178 mg | 9% | |
| Chloride | 122 mg | 15% | |
| Calcium | 26.0 mg | 3% | |
| Phosphorus | 16.0 mg | 2% | |
| Folate | 8.00 µg | 4% | |
| Magnesium | 7.00 mg | 2% | |
| Vitamin K | 5.50 µg | 5% | |
| Vitamin C | 2.00 mg | 3% | |
| Pantothenic Acid (B5) | 0.270 mg | 5% | |
| Iron | 0.230 mg | 2% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Thiamin (B1) | 0.130 mg | 12% | |
| Zinc | 0.100 mg | 1% | |
| Vitamin E (alpha-TE) | 0.090 mg | 1% | |
| Manganese | 0.070 mg | 4% | |
| Vitamin B6 | 0.060 mg | 4% | |
| Copper | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Monounsaturated fat | 0.110 g | — | |
| Polyunsaturated fat (PUFA) | 0.080 g | — | |
| Sucrose | 5.00 g | — | |
| Glucose (dextrose) | 1.10 g | — | |
| Fructose | 1.10 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 9,149 µg | — | |
| Biotin (Vitamin B7) | 0.300 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.070 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.010 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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