Carrot nutrition is rich in nutrients and antioxidants. Carbs in carrot account 70% of carrot calories. Let’s look at the carrot nutrition facts.
Scientists have studied the health benefits of eating a diet low in fat, high in fiber, containing a mix of fruits, vegetables, legumes, and seeds for over thirty years. Most of the studies have concluded that eating a diet low in fat, high in fiber, with a mix of dark leafy greens, carrots, apples, and spinach may reduce the risks of lifestyle diseases.
The carrot (Daucus carota) is an antioxidant-rich, low-fat, dark colored root vegetable with a wide variety of uses. The carrot (Daucus carota) is considered to be a superfood by many health professionals as it contains variety of nutrients having nutraceutical effects.
Carrot has been used traditionally in many cultures for its colour, sweet taste and numerous health benefits. It contains a large number of essential vitamins, minerals, and antioxidants as well as a large number of bioactive compounds. It has been studied for its positive effect on human health.
Health benefits from carrot nutrition
Carrot improves eye health
A variety of studies suggest that eating a diet high in vegetables, fruits, lean meats and whole grains can help prevent and relieve eye health problems and preserve vision. The American Ophthalmology Association recommends a minimum daily intake of fruits, vegetables, legumes, seeds, nuts, and beans for good eye health as they are main sources of lutein and beta-carotene.
There is a strong evidence that eating large amounts of carrots, specifically orange carrot, can improve eyesight. Carrots are one of several good vegetables that may help lower the risk of age-related eye diseases like macular degeneration and cataracts.
Carrots are important source of Beta carotene which gets converted into Vitamin A and lutein which is supports vision health.
Consumption of carotenoids and lutein in carrot is linked to reduced risk of cataract and age-related macular degeneration [PMID: 15640510].
Carrot has radical scavenging activity
Carrot contains wide range of phenolic compounds that have antiradical activity. Carrots with purple roots have more phenolics than roots of other colors. Carrots are rich in anthocyanins that has potential antiradical activity.
Studies shows that red carrots have higher antioxidant potential than orange carrots. Carrots found in Asian countries have higher phenolics compound and higher radical scavenger activity than carrots in Western countries. [PMID: 23613033]
Carrot also contains vitamin C that has high scavenging potential against reactive oxygen species.
Eating carrot may shield against cancer
Carrot contains certain non-volatile bioactive compound called polyacetylenes. These polyacetylenes have several health benefits. The falcarinol-type polyacetylenes one of the 9 polyacetylenes observed in carrots may shields against cancer [https://doi.org/10.1016/j.lwt.2007.02.024].
Falcarinol is found in carrot skin, so it is always advisable to wash the carrot properly, make sure it is free from any dirt and ear carrot with its skin.
6-Methoxymellein, another compound available in carrot is found to target breast cancer cells by inhibiting growth mammosphere and spread of breast cancer cells [PMID: 32977636].
Carrot juice is the best available source of bioactive compound (polyacetylenes) that can help people with leukemia [PMID: 22263789].
Carrot supports healthy immune system
A diet rich in antioxidants such as carotenoids and vitamin C help to protect DNA, reduce oxidation and related damages and help carry our normal functions of immune system. Carrots have both of them in ample.
Cardiovascular disease
Consumption of antioxidants such as carotenoids in carrot is known to reduce risk of cardiovascular disease.
Anti-diabetes and cholesterol lowering effects
One of the greatest health benefits of eating raw carrots regularly is that they help regulate blood sugar levels. Carrot contains good amount of fiber which slows the absorption of glucose. Further there is inverse relation between level of carotenoids in the blood and glucose intolerance [https://doi.org/10.1016/j.lwt.2003.08.001]. Carrot are also know to help improve insulin sensitivity.
Further Falcarinol and falcarindiol the two polyacetylenes in carrot have shown to exhibit better blood glucose absorption in adipocytes cells. These two compounds are being viewed as anti-diabetic drugs.
In a study conducted on rats who were given carrots, significant reduction of cholesterol levels in their liver and TG were observed [https://link.springer.com/article/10.1007/s00394-003-0419-1].
Carrot supports healthy skin
Eating carrot regularly may provide you allergic free healthy skin and may reduce bacterial skin infection. Carrot contains polyacetylenes that are highly toxic towards fungi, bacteria and display anti-inflammatory effects and skin reactions [PMID: 16520011].
Overview of carrot nutrition facts
Carrot contain around 33 kcal for a standard size of 100 gm. Carbs in carrot are 66 % to 70% of the total carrot calories. It provides around 11% of fiber required per day & 14% of soluble fiber.
Red carrot provides 25% of Vitamin A retinol equivalent whereas orange carrot has 50% of Vitamin A.
Carrot also contains other nutrients in good amounts few of which are Iron 9%, Vitamin C 15%, Vitamin D 27%, copper 11% and chromium 11%.
There are two types of carrots in commercial produce and use in India, they are
- Red Carrots
- Orange carrots
Accordingly, the nutritional values of carrots are listed hereunder based in IFCT database.
Red Carrot calories & Red Carrot nutrition facts
Serving size – 100 gm of Red Carrot
Red Carrot macros
a. Red carrot calories – 38.21 kCal, which is 1.91 % of the daily value for RDA of 2000 kCal,
b. Proteins in Red Carrot – 1.04 gm, that is 1.39 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
c. Protein forms 10.89 % of calories of Red Carrot.
d. Carbs in Red Carrot – 6.71 gm, around 2.44 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
e. Carbs forms 70.24 % of calories of Red Carrot.
f. Fats in Red Carrot – 0.47 gm, approximately 0.70 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.
g. Fats forms 11.07 % of calories of Red Carrot.
h. Fiber in Red Carrot – 4.49 gm, nearly 11.82 % of the daily value for RDA of 38 gm,
i. Soluble Fiber – 1.40 gm, roughly 14.00 % of the daily value for RDA of 10 gm,
j. Total Free Sugar – 3.96 gm, which is 6.60 % of the daily value for RDA of 60 gm,
Vitamins in Red Carrot
a. Vitamin A – 225.50 mcg, roughly 25.06 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.04 mg, almost 3.33 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.25 mg, that is 1.56 % of the daily value for RDA of 16 mg,
f. Vitamin B6 – 0.07 mg, around 5.38 % of the daily value for RDA of 1.3 mg,
g. VitaminB7 – 1.30 mcg, almost 4.33 % of the daily value for RDA of 30 mcg,
h. Vitamin B9 – 23.67 mcg, approximately 5.92 % of the daily value for RDA of 400 mcg,
i. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
j. Vitamin C – 6.76 mg, roughly 16.90 % of the daily value for RDA of 40 mg,
k. Vitamin D – 1.39 mcg, almost 27.80 % of the daily value for RDA of 5 mcg,
l. Vitamin E – 0.22 mg, which is 14.67 % of the daily value for RDA of 1.5 mg,
m. Vitamin K – 18.75 mcg, that is 15.63 % of the daily value for RDA of 120 mcg,
Minerals in Red Carrot
a. Calcium – 41.06 mg, around 4.11 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 25.81 mg, approximately 3.69 % of the daily value for RDA of 700 mg,
c. Iron – 0.71 mg, nearly 8.88 % of the daily value for RDA of 8 mg,
d. Magnesium – 18.83 mg, roughly 4.71 % of the daily value for RDA of 400 mg,
e. Copper – 100.00 mcg, almost 11.11 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.20 mg, which is 8.70 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.01 mcg, that is 0.02 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.34 mg, around 3.09 % of the daily value for RDA of 11 mg,
i. Chromium – 4.00 mcg, approximately 11.43 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.29 mcg, nearly 0.53 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 267.00 mg, around 5.68 % of the daily value for RDA of 4700 mg,
m. Sodium – 60.69 mg, approximately 4.05 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 24.10 mg, nearly 4.02 % of the daily value for RDA of 600 mg,
o. Omega 6 – 246.00 mg, roughly 41.00 % of the daily value for RDA of 600 mg
Orange carrot calories & Orange carrot nutrition facts
Serving size – 100 gm of Orange carrot
Orange carrot macros
a. Orange carrot calories – 33.20 kCal, which is 1.66 % of the daily value for RDA of 2000 kCal,
b. Proteins in Orange carrot – 0.95 gm, that is 1.27 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
c. Protein forms 11.45 % of calories of Orange carrot.
d. Carbs in Orange carrot – 5.55 gm, around 2.02 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
e. Carbs forms 66.87 % of calories of Orange carrot.
f. Fats in Orange carrot – 0.47 gm, approximately 0.70 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.
g. Fats forms 12.74 % of calories of Orange carrot.
h. Fiber in Orange carrot – 4.18 gm, nearly 11.00 % of the daily value for RDA of 38 gm,
i. Soluble Fiber – 1.37 gm, roughly 13.70 % of the daily value for RDA of 10 gm,
j. Total Free Sugar – 3.23 gm, which is 5.38 % of the daily value for RDA of 60 gm,
Vitamins in Orange carrot
a. Vitamin A – 451.92 mcg, roughly 50.21 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.04 mg, almost 3.33 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.22 mg, that is 1.38 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.11 mg, around 8.46 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 1.50 mcg, almost 5.00 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 24.04 mcg, approximately 6.01 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 6.22 mg, roughly 15.55 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.36 mcg, almost 27.20 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.21 mg, which is 14.00 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 18.35 mcg, that is 15.29 % of the daily value for RDA of 120 mcg,
Minerals in Orange carrot
a. Calcium – 35.09 mg, around 3.51 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 43.06 mg, approximately 6.15 % of the daily value for RDA of 700 mg,
c. Iron – 0.60 mg, nearly 7.50 % of the daily value for RDA of 8 mg,
d. Magnesium – 16.73 mg, roughly 4.18 % of the daily value for RDA of 400 mg,
e. Copper – 80.00 mcg, almost 8.89 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.23 mg, which is 10.00 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.25 mg, around 2.27 % of the daily value for RDA of 11 mg,
i. Chromium – 4.00 mcg, approximately 11.43 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.22 mcg, nearly 0.40 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 273.00 mg, around 5.81 % of the daily value for RDA of 4700 mg,
m. Sodium – 52.33 mg, approximately 3.49 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 24.38 mg, nearly 4.06 % of the daily value for RDA of 600 mg,
o. Omega 6 – 241.00 mg, roughly 40.17 % of the daily value for RDA of 600 mg
Can diabetic eat carrot?
A diabetic person is always watchful for the glycemic index of carrot. So can diabetic eat carrot? Well it depends how you are eating the carrot.
As per glycemicindex.com, a raw unpeeled carrot has a glycemic index of 16 which is considered as low. When you peel, dice or grate, the glycemic index of goes to 35 which is still lower. However, when you boil the diced carrot, the glycemic index increases further to 49. Further mashing or fine grating of boiled carrot raises the GI of carrots to 60.
Furthermore glycemic index of raw carrot juice is 43 which is lower and may not raise the blood glucose levels so fast.
In addition to the glycemic index, it is observed that glycemic load of all the above forms of carrot is below 10 with carrot juice being 10. A food with glycemic load less than 10 is considered as low glycemic load food and may not spike the blood glucose levels.
Carrots offer loads of antioxidants and bioactive compounds that are important of health. Additionally, they also have good amount of fiber. Considering the amount of carrot nutrition, carrot calories and the glycemic load that they induce, it may safe to assume that diabetic can eat carrot.
Summary
Carrots are a superfood that is packed with nutrients and antioxidants. Naturally, eating foods with antioxidants may prevent diseases and premature aging by improving cell function and reducing inflammation. Consequently, antioxidants may reduce the risks of degenerative eye diseases and cancers. Furhter, they also strengthen immune defenses, improve digestive functions, improve antioxidant defense against the development of free radical damage. In effect they, slow down the aging process, and prevent atherosclerosis (the condition that causes the plaques that form in arteries).
