How many carrots should I eat a day to get tan? Separating myth from orange reality

October 11, 2025 •

3 min read

It can take consuming roughly five to ten medium carrots daily for several weeks or months before a visible change in skin tone occurs due to beta-carotene accumulation. So, if you're wondering how many carrots should I eat a day to get tan, the answer isn't what you might expect, as the resulting color is not a true sun-kissed tan.

Quick Summary

Excessive consumption of carrots can lead to a harmless, yellow-orange skin discoloration called carotenemia, not a true tan. The effect is caused by a pigment accumulating in the skin, which differs from melanin production triggered by UV exposure.

Key Points

Carotenemia: The yellow-orange skin discoloration from high carrot intake is called carotenemia and is a benign condition.
Not a Real Tan: Carotenemia is not a true suntan, which is caused by melanin production from UV exposure.
5 to 10 Carrots Daily: It typically requires eating five to ten medium carrots daily over several weeks or months to cause visible skin discoloration.
Easily Reversible: The orange skin will fade and reverse itself once you reduce your high intake of beta-carotene.
Many Carotenoid Sources: Other foods like sweet potatoes, pumpkin, and spinach can also cause carotenemia if consumed in large quantities.
Consider Digestion: Eating too many carrots can lead to digestive issues like bloating and gas due to high fiber content.
Focus on Balance: A varied diet with many fruits and vegetables is healthier than over-consuming one food for a change in skin tone.

The Science of a Carrot 'Tan'

The idea of achieving a golden glow by eating carrots is a misconception related to beta-carotene, a pigment in carrots and other colorful vegetables. Beta-carotene is a carotenoid and antioxidant that the body converts into vitamin A. However, consuming large amounts can lead to an accumulation of unconverted carotenoids in the bloodstream.

Carotenemia: The Orange-Tinted Truth

Excess beta-carotene in the blood can cause a harmless condition called carotenemia. Instead of increasing melanin, which is responsible for a true tan, the extra carotene deposits in the skin's outer layer, causing a yellow-orange tint, particularly on palms, soles, and around the nose. Unlike jaundice, carotenemia does not yellow the whites of the eyes.

How Many Carrots Does It Actually Take?

The quantity of carrots needed to cause carotenemia varies based on individual factors like metabolism and diet. However, achieving a noticeable effect generally requires a sustained high intake over weeks or months. A daily intake of about 10 to 20 milligrams of beta-carotene is often cited as the threshold for skin discoloration. Since a medium carrot contains about 4 to 6 milligrams of beta-carotene, consuming five to ten medium carrots every day is typically needed to reach this level.

Carrot Juice vs. Whole Carrots

Carrot juice, being a concentrated source of beta-carotene, can potentially cause skin changes faster, with some sources suggesting about 300 milliliters daily for a month could be sufficient. The way carrots are prepared also matters; cooking, pureeing, or mashing can enhance beta-carotene absorption. Eating carotenoid-rich foods with a small amount of healthy fat can also improve absorption.

Beyond the Carrots: Other Carotenoid-Rich Foods

Besides carrots, many other fruits and vegetables contain carotenoids that can contribute to carotenemia if consumed in excess.

Carotenoid-rich foods include:

Sweet Potatoes
Pumpkin and winter squash
Spinach and other dark leafy greens
Kale
Bell peppers
Mangoes
Apricots
Cantaloupe
Tomatoes

Carotenemia vs. a Real Suntan: A Comparison

Understanding the key differences highlights why carotenemia is not a true tan:


Feature	Carotenemia (Carrot 'Tan')	True Suntan (Melanin Tan)
Cause	Accumulation of excess beta-carotene in the stratum corneum.	Increased production of melanin in response to UV radiation.
Skin Color	Yellow-orange discoloration, especially on palms, soles, and nasolabial folds.	Bronzed, brownish color that develops evenly across sun-exposed areas.
Skin Protection	Offers minimal, if any, protection against harmful UV rays.	Provides some degree of natural UV protection.
Sclera (Whites of Eyes)	Unaffected; remain white.	Remain white.
Reversibility	Completely reversible; skin returns to normal color weeks to months after reducing intake.	Fades gradually as skin cells shed.
Health Impact	Benign condition with no serious health consequences.	Can increase the risk of skin cancer and premature aging.

The Health Benefits and Risks of Excessive Carrot Intake

The Upside of Carrots

Carrots provide valuable vitamins and fiber, and a moderate intake contributes to overall health with antioxidants and vitamin A precursors.

Potential Side Effects

While carotenemia is benign, excessive carrot consumption can have other effects. High fiber can cause digestive issues like bloating and gas. Focusing on one food may also lead to a less varied diet and potential nutrient deficiencies. Vitamin A toxicity from food is rare because the body regulates conversion, but extremely high intake should be avoided.

Conclusion: The Golden Glow Isn't a Tan

Eating large amounts of carrots will result in carotenemia, a harmless yellow-orange skin discoloration, not a true melanin-based tan or sun protection. For a healthy glow, prioritize a balanced diet with various fruits and vegetables, safe sun practices with sunscreen, or consider self-tanning products. Moderation is key to gaining the benefits of carrots without unwanted side effects.

For further medical information, refer to authoritative sources such as {Link: Medscape https://emedicine.medscape.com/article/1104368-overview}.

Frequently Asked Questions

No, carotenemia is considered a harmless, benign condition with no serious health risks associated with it, particularly when it results from dietary intake.

The yellow-orange discoloration will gradually fade over several weeks to months after you reduce your high intake of carrots or other carotene-rich foods.

Yes, drinking carrot juice is a more concentrated way to consume beta-carotene, so consuming a high volume (like 300ml daily) can potentially lead to carotenemia faster than eating whole carrots.

Carotenemia causes the skin to turn yellow or orange but does not affect the whites of the eyes (sclera), which remain white. Jaundice causes both the skin and sclera to turn yellow due to a different medical condition.

Eating carrots does not assist in getting a real melanin-based tan from the sun. While beta-carotene can offer some antioxidant protection, it is not a replacement for sunscreen and does not enhance the natural tanning process.

Many orange, yellow, and deep green fruits and vegetables are rich in carotenoids and can cause carotenemia if consumed in excessive amounts. Examples include sweet potatoes, pumpkin, mangoes, and spinach.

According to the Centers for Disease Control and Prevention, most adults should aim for 2-4 cups of vegetables per day in total. A modest, balanced intake of carrots is part of a healthy diet, far below the level that causes carotenemia.