Are Carrots More Nutritious with the Skin On? The Complete Guide

January 8, 2026 •

4 min read

According to researchers, a carrot's peel and the layer just beneath it contain a higher concentration of certain vitamins and phytonutrients. This leads many to question whether carrots are more nutritious with the skin on and if skipping the peeler is a smarter choice for health-conscious cooks.

Quick Summary

Carrot skins contain a higher concentration of certain antioxidants and vitamins, but the overall nutrient loss from peeling is minimal. Most of the nutritional value remains in the flesh, and the choice to peel often comes down to culinary preference for taste and texture.

Key Points

Concentrated Nutrients: The skin contains a higher concentration of antioxidants, vitamin C, and niacin, but these nutrients are not exclusively in the peel.
Minimal Overall Loss: Because the peel is a very small part of the carrot, removing it only results in a minimal loss of total nutrients.
High in Beta-Carotene: Abundant beta-carotene, which converts to vitamin A, is found in both the peel and the phloem (the layer just beneath the skin).
Fiber Benefits: The skin contributes extra fiber, so eating unpeeled carrots provides a slightly higher fiber boost.
Wash Thoroughly: Always scrub carrots well to remove dirt and residues, whether you plan to peel them or not.
Taste and Texture are Key: The choice to peel often depends on culinary preference; peels can be earthy or tough, while the flesh is sweeter and smoother.
Reduced Food Waste: Not peeling carrots is a simple way to minimize food waste in the kitchen.

The Nutritional Breakdown: Peel vs. Flesh

While it's a common belief that the skin is the most nutrient-dense part of many vegetables, the reality for carrots is more nuanced. Scientific analysis shows that specific compounds are more concentrated in the outer layer, but the total nutritional contribution is often debated due to the skin's small size.

Where the Nutrients Are Found

Antioxidants and Phenolics: Studies have revealed that the peel of a carrot contains a significantly higher concentration of phenolic compounds and antioxidants compared to the inner flesh. These compounds help protect the body's cells from damage caused by free radicals.
Vitamin C and Niacin: Researchers at Tufts University found that the highest concentrations of vitamin C and niacin are in the carrot's peel. However, appreciable amounts are also found in the intermediate layer (phloem) just under the skin.
Beta-Carotene: The pigment responsible for the carrot's orange color is not just confined to the peel. Both the skin and the phloem contain substantial, and often equal, amounts of beta-carotene. The inner core (xylem) has the least.
Minerals: Many essential minerals, such as calcium, phosphorus, magnesium, and potassium, are predominantly found in the inner core of the carrot. Peeling would therefore have no effect on these nutrients.
Fiber: Leaving the skin on adds a modest boost to your overall dietary fiber intake, as the skin is a fibrous layer.

The Verdict: A Minimal Nutritional Difference

Ultimately, peeling a carrot does remove some nutrients, particularly concentrated antioxidants and vitamin C in the outermost layer. However, because the skin constitutes only a small portion of the total vegetable, the overall nutritional impact of this loss is minimal. The vast majority of a carrot's key nutrients, like beta-carotene, are distributed throughout the flesh and are not affected by peeling. Therefore, whether you peel your carrots for nutritional reasons is largely a non-issue.

Comparison: Peeled vs. Unpeeled Carrots


Feature	Unpeeled Carrots	Peeled Carrots
Nutrient Density	Higher concentration of antioxidants, vitamin C, and fiber in the outermost layer.	Some loss of concentrated nutrients, but minimal overall impact on the carrot's total nutritional value.
Flavor Profile	Can have a slightly earthier, sometimes bitter, taste.	Offers a milder, sweeter flavor profile.
Texture	The skin can become tough or wrinkled when cooked, or feel slightly gritty when raw.	Provides a more uniform, smooth, and tender texture, especially after cooking.
Appearance	Rustic, natural look, with potentially visible dirt or blemishes. Offers rainbow variety.	A cleaner, more visually appealing presentation for some dishes.
Preparation	Requires thorough scrubbing with a vegetable brush to remove dirt and residue.	Requires a vegetable peeler and generates food waste.

Culinary Considerations: To Peel or Not to Peel?

Your decision should primarily be guided by your recipe and personal taste, not a fear of losing nutrients.

When to Leave the Skin On

Rustic Dishes: For stews, roasts, and hearty soups, the unpeeled carrot adds a desirable earthy flavor and rustic texture.
Stock and Broth: When making stock, peels are an excellent addition for flavor and nutrients that will be strained out later.
Juicing and Pureeing: If you're juicing or making a blended soup or puree, the extra fiber and antioxidants from the skin will be incorporated seamlessly.
Reducing Food Waste: Keeping the skin on is a simple way to minimize food waste in the kitchen.

When Peeling is the Right Choice

Cooking Method: Steaming carrots often benefits from peeling, as the skin can become dry and tough.
Raw Applications: For salads, crudités platters, or where a smooth, uniform texture is desired, peeling creates a cleaner finish.
Baby Food: When making baby food, peeling is recommended to ensure a silky-smooth puree without any fibrous or tough bits.
Personal Preference: If you are sensitive to the slightly bitter taste of carrot skin or dislike its texture, peeling is the simplest solution.

Crucial Note: Wash Your Produce

Whether you peel your carrots or not, thoroughly washing them is non-negotiable. Use a vegetable brush under cool running water to scrub away dirt, soil, and potential pesticide residue. This practice is essential for food safety and should always be followed before eating any produce, peeled or unpeeled. For a more in-depth look at the concentration of nutrients in different carrot genotypes, you can review research available via the National Library of Medicine.

Conclusion

The idea that carrots are dramatically more nutritious with the skin on is a common exaggeration. While the skin contains a higher concentration of certain compounds like antioxidants and vitamin C, its removal results in a minimal overall nutrient loss. Carrots, peeled or unpeeled, remain a nutritious addition to any diet, rich in beta-carotene, fiber, and minerals. The decision rests more on culinary application and personal preference for texture and taste than on maximizing nutritional benefits. By simply scrubbing your carrots clean, you can enjoy all the wholesome goodness they have to offer, minimizing food waste in the process.

Sources

*** Peeling Affects the Nutritional Properties of Carrot Genotypes*, pubmed.ncbi.nlm.nih.gov/35010169/
*** How Bad Is It To Eat Unpeeled Carrots?*, www.delish.com/food/a60682526/unpeeled-carrots/
*** Do You Have to Peel Carrots to Eat Them? Here's What Experts Say*, www.bhg.com/recipes/how-to/cook-with-fruits-and-vegetables/do-you-have-to-peel-carrots/
*** Do You Have To Peel Carrots? - KRTV*, www.krtv.com/do-you-have-to-peel-carrots/
*** The Importance of Peeling Carrots | America's Test Kitchen*, www.americastestkitchen.com/how_tos/5864-the-importance-of-peeling-carrots

Frequently Asked Questions

No, it is not dangerous to eat carrot skin. As long as the carrot is thoroughly washed and scrubbed to remove dirt, soil, and residues, the skin is perfectly safe and edible.

People may prefer to peel carrots for various reasons, including a dislike for the skin's potentially earthy or bitter taste, a desire for a smoother texture, or for a more visually uniform appearance in a dish.

No, peeling carrots does not remove all the vitamins. While it removes some nutrients concentrated in the skin, the bulk of the vitamins, like beta-carotene, are also found in the carrot's flesh.

Even organic carrots should be thoroughly washed before eating. However, since they are less likely to be treated with certain chemical sprays, some people feel more comfortable skipping the peel, especially for rustic dishes.

Yes, carrot peels can be used in cooking to reduce food waste. They are excellent for making vegetable stock, broth, or flavor-infused sauces, as they contribute nutrients and a mild, earthy flavor.

No, fiber is present throughout the entire carrot, including the skin and the flesh. However, the skin contains a concentrated amount of fiber, so leaving it on slightly increases the overall fiber content.

For dishes where a smooth texture is paramount, such as pureed soups or baby food, peeling is generally recommended. Similarly, for raw crudités, peeling can prevent a gritty texture.

Not necessarily. When cooking unpeeled carrots, particularly methods like steaming or roasting, the skin can sometimes become tough, wrinkled, or chewy. The effect depends on the age of the carrot and the cooking method.