Macronutrient Profile per 100g
Based on USDA data, a 100g serving of raw carrots provides a modest but important contribution of macronutrients to a balanced diet. This is a breakdown of what you can expect from this portion size:
- Calories: 41 kcal
- Water: A single 100g serving is approximately 88.29 grams of water, which helps contribute to daily hydration needs.
- Carbohydrates: With 9.58 grams of total carbohydrates, carrots are a good source of energy. Of this, 4.74 grams are natural sugars.
- Dietary Fiber: Carrots contain 2.8 grams of dietary fiber, supporting digestive health and helping to promote a feeling of fullness.
- Protein: At just 0.93 grams, the protein content is minimal.
- Fat: Carrots are naturally very low in fat, with only 0.24 grams per 100g.
Comparison Table: Raw Carrots vs. Cooked Carrots (per 100g)
| Nutrient | Raw Carrots (approximate) | Cooked Carrots (approximate) | Difference |
|---|---|---|---|
| Energy | 41 kcal | 42 kcal | Minimal change |
| Total Carbohydrates | 9.58 g | 10.70 g | Slight increase |
| Dietary Fiber | 2.8 g | 3.2 g | Slight increase |
| Protein | 0.93 g | 0.93 g | Stays constant |
| Vitamin A (RAE) | 835 mcg | 826 mcg | Minimal change |
| Vitamin C | 5.9 mg | 5.2 mg | Slight decrease |
| Potassium | 320 mg | 292 mg | Slight decrease |
This table illustrates that while cooking can slightly alter some nutrient levels, the overall nutritional profile remains remarkably consistent. The increased fiber and carbohydrate content in cooked carrots are due to the concentration of nutrients as water is lost during the cooking process.
Vitamins and Minerals in Carrots
Beyond macronutrients, carrots are an excellent source of several key vitamins and minerals. These compounds are responsible for many of the vegetable's health-promoting properties.
Key Vitamins per 100g
- Vitamin A (from Beta-Carotene): Carrots are famously rich in beta-carotene, an antioxidant that the body converts into vitamin A. A 100g serving contains an impressive 835 mcg RAE (Retinol Activity Equivalents), essential for good vision, immune function, and healthy growth.
- Vitamin K1: This vitamin, also known as phylloquinone, is crucial for blood coagulation and bone health. A 100g portion provides 13.2 mcg.
- Vitamin C: While not as high as citrus fruits, a 100g serving of raw carrots still offers 5.9 mg of vitamin C, which is an important antioxidant.
- Vitamin B6: Involved in converting food into energy, 100g of carrots contains 0.138 mg of vitamin B6.
- Biotin: This B vitamin supports fat and protein metabolism.
Essential Minerals per 100g
- Potassium: Carrots are a great source of potassium, which is important for blood pressure regulation. You get 320 mg of potassium per 100g.
- Sodium: A 100g serving contains 69 mg of sodium.
- Magnesium: Essential for muscle function and energy production, with 12 mg per 100g.
- Calcium: Provides 33 mg, contributing to bone health.
- Phosphorus: With 35 mg, this mineral is important for cell and bone health.
Antioxidants and Health Benefits
Carrots' vibrant orange color is a visual cue of their rich antioxidant content, particularly carotenoids like beta-carotene and alpha-carotene. These powerful compounds provide numerous health benefits, such as:
- Eye Health: The high concentration of beta-carotene, which is converted to vitamin A in the body, is critical for vision. Carotenoids also help protect against age-related macular degeneration.
- Cancer Prevention: The antioxidants in carrots have been linked to a reduced risk of certain cancers, including lung and prostate cancer.
- Heart Health: The combination of potassium, fiber, and antioxidants contributes to a healthier cardiovascular system by helping to lower cholesterol and manage blood pressure.
- Skin and Hair Health: Carrots' nutrients help protect skin from harmful UV rays and maintain its softness and suppleness.
Culinary Considerations and Nutritional Impact
How carrots are prepared can affect their nutritional value. While the vitamin C content is slightly reduced when cooked, the carotenoids—including alpha-carotene and beta-carotene—become more bioavailable. This means your body can absorb these beneficial antioxidants more effectively after cooking. To maximize absorption, consider consuming carrots with a healthy fat, such as a drizzle of olive oil, as carotenoids are fat-soluble.
Conclusion
Based on official USDA data, the nutritional value of carrots per 100g is substantial, offering a significant dose of vitamin A, potassium, and dietary fiber for a low-calorie count. From supporting vision and heart health to providing a powerful antioxidant boost, carrots are a simple and effective addition to a healthy diet. Whether eaten raw in a salad or cooked in a stew, this versatile root vegetable delivers impressive nutritional benefits.
Visit USDA FoodData Central for more detailed nutritional information.
