Are Carrots Better With or Without Skin? The Truth About Peeling

December 17, 2025 •

4 min read

Carrot peels contain concentrated amounts of vitamin C and niacin, according to researchers at Tufts University's Antioxidant Research Laboratory. Yet, many cooks instinctively reach for a peeler, often questioning whether they are losing out on nutrition or impacting the taste and texture of their final dish.

Quick Summary

Eating carrots with or without their skin is mainly a matter of personal preference and preparation method. Proper scrubbing is crucial for unpeeled carrots, which retain some extra nutrients and fiber.

Key Points

Nutrient Concentration: Carrot peels contain the highest concentration of vitamin C and niacin, while beta-carotene is highest just beneath the skin.
Flavor and Texture: Unpeeled carrots, especially older ones, can have a more earthy or bitter taste and a tougher texture, particularly when roasted or steamed.
Proper Washing: Regardless of peeling, all carrots must be thoroughly scrubbed under running water to remove dirt, debris, and potential contaminants.
Culinary Application: The decision to peel should depend on the recipe; peel for smooth purees and baby food, but leave the skin on for stocks, juices, and rustic roasts.
Personal Preference: Whether you peel or not is ultimately a matter of taste, texture preference, and desire to reduce food waste.

The Great Peel Debate: Nutritional Value

While the practice of peeling carrots is ingrained in many cooking routines, the nutritional argument for peeling is surprisingly weak. The common belief that 'most nutrients are in the skin' is a slight exaggeration, but there is some truth to the idea that you lose a small amount of nutritional value by peeling.

Where the Nutrients Lie

Vitamin C and Niacin: The highest concentrations of these vitamins are found in the carrot's outermost layers and skin.
Beta-Carotene: The body converts this antioxidant to Vitamin A. Significant amounts are found just under the skin, in the layer called the phloem, but the skin and phloem contain approximately equal amounts.
Minerals: Minerals like calcium, potassium, and magnesium are primarily concentrated in the core (xylem), and are not affected by peeling.
Phytonutrients: A little more than half of the carrot's phytonutrients are in the peel, though appreciable amounts remain after peeling.

Essentially, a peeled carrot is still a powerhouse of nutrition, but an unpeeled one offers a slight edge in certain vitamins and phytonutrients. The key is proper washing, as the risk from consuming potential pesticide residue is minimal compared to the nutritional benefits.

Culinary Considerations: Texture and Flavor

The decision to peel often comes down to texture and flavor, which are heavily influenced by the carrot's age and cooking method. The skin of older, larger carrots can be tougher and have a more earthy or bitter taste, which may be undesirable. For young, fresh carrots, the skin is much thinner and milder.

How Cooking Affects Unpeeled Carrots

Roasting: Unpeeled carrots can develop a slightly tougher, grittier texture and a more bitter flavor when roasted, as discovered in a taste test by America's Test Kitchen. However, some prefer the rustic, earthy look and feel. Cooking carrots with the skins on can also increase their antioxidant power.
Steaming: Steamed unpeeled carrots are often tough, dry, and chewy, making peeling a better choice for this cooking method.
Puréeing: For a smooth, velvety consistency in soups or baby food, peeling is recommended. An unpeeled carrot purée will have a slightly more rustic texture and earthy flavor.
Stock or Broth: Since the solids are strained out anyway, leaving the peel on is an easy way to reduce food waste and contribute flavor to a stock.
Juicing: For juicing, leaving the peel on boosts the nutrient content. It may, however, result in a slightly less sweet juice.

The Importance of Washing

Whether you peel or not, washing your carrots is non-negotiable. This process removes dirt, debris, and potential pesticide residue. Use a firm vegetable brush and cold, running water for a thorough clean. Even if you plan to peel, washing first prevents contaminants from the skin transferring to the flesh. Some sources suggest soaking in a baking soda or vinegar solution for a deeper clean, but research on their effectiveness is limited.

Peeling vs. Scrubbing: A Comparison Table


Feature	Peeled Carrots	Unpeeled Carrots
Nutritional Profile	Very high, but slightly less vitamin C, niacin, and some phytonutrients.	Very high, with a slight nutritional edge from the skin.
Texture	Uniformly tender and smooth.	Can be tougher, chewier, or grittier, especially when cooked.
Flavor	Sweeter and more balanced.	Can be slightly earthy or bitter, especially in older carrots.
Appearance	Bright orange and polished, preferred for formal dishes.	More rustic and natural-looking, suitable for home-style meals.
Preparation Time	Longer, due to the peeling step.	Shorter, only requiring a good scrub.
Food Waste	Increases food waste from the removed peels.	Reduces food waste, using the whole vegetable.

Making the Right Choice for Your Recipe

The decision is not a one-size-fits-all. Consider the following when preparing your carrots:

For Baby Food or Fine Purées: Always peel to ensure the smoothest texture and a milder flavor that is easy on sensitive stomachs.
For Rustic Roasts or Stews: A good scrub is all that's needed. The earthy flavor and rustic appearance can add character to the dish.
For Juicing or Smoothies: Leave the skin on to maximize nutritional intake. A minor change in flavor is usually masked by other ingredients.
For Raw Snacking: This is a matter of personal preference. If you dislike the slight bitterness or texture, peel them. Otherwise, a thorough scrubbing is sufficient.
For Stocks and Broths: Never peel! Save time and get extra flavor by leaving the skins on, as the carrots are strained out anyway.

Conclusion: The Final Verdict

Ultimately, whether you eat carrots with or without the skin depends on your culinary goal and personal preference. There is no significant nutritional reason to fear unpeeled carrots, provided they are washed thoroughly. The skin offers a small but noticeable boost in certain vitamins and fiber. For maximum efficiency and nutrition, a thorough scrubbing is often enough, particularly for younger carrots or when making a rustic dish. However, if a silky-smooth texture and pure sweetness are paramount, especially for cooked applications like steaming or puréeing, then peeling is the way to go. The choice is yours, and both paths lead to a healthy, delicious meal.

For more insight into the nutritional composition of carrots, you can review this analysis from the Tufts Health & Nutrition Letter.

Frequently Asked Questions

Yes, it is perfectly safe to eat carrots without peeling them, as long as they have been washed and scrubbed thoroughly under running water to remove all dirt and potential contaminants.

You do lose a small amount of nutrients, specifically some vitamin C, niacin, and phytonutrients, when you peel carrots. However, the majority of the nutrients remain in the flesh.

It is best to peel carrots when you want a consistently smooth texture, such as for baby food or puréed soups, or if you prefer a sweeter, less earthy flavor.

You can skip peeling carrots for applications where texture and flavor are less critical, like for stocks or broths. It's also fine for rustic roasted dishes, stir-fries, and juices.

To wash unpeeled carrots, rinse them under cold, running water while scrubbing them firmly with a stiff vegetable brush. Pay close attention to any crevices or the stem end.

Yes, leaving the skin on can result in a slightly more earthy or bitter flavor, especially with older carrots. In some dishes, this adds a desirable rustic quality, while in others, it is less preferred.

The main benefits of not peeling carrots are saving time during preparation, reducing food waste, and retaining slightly more nutrients like vitamin C, niacin, and fiber.