Which part of a carrot is most nutritious? A deep dive into peel, flesh, and leaves

December 22, 2025 •

2 min read

While most people discard the peel, studies show that a carrot's outer skin and the layer just beneath it contain a higher concentration of certain antioxidants and vitamins than its core. Understanding which part of a carrot is most nutritious can help you maximize your health benefits with every meal.

Quick Summary

The nutritional value is spread across the entire carrot, with the peel and leaves rich in specific antioxidants, while the core holds more minerals. Eating the entire, well-washed vegetable is best.

Key Points

The peel is rich in antioxidants: Carrot peels contain a concentrated amount of phenolic acids, a powerful class of antioxidants.
Beta-carotene is concentrated in the flesh: Most of the beta-carotene, which converts to Vitamin A, is located in the outer layers of the root flesh, just beneath the skin.
The core holds the minerals: The central xylem tissue contains the highest amounts of minerals like calcium, potassium, magnesium, and phosphorus.
Carrot greens are edible and highly nutritious: The leafy tops are packed with vitamin C, potassium, and calcium, often containing more vitamin C than the root.
Cooking enhances beta-carotene absorption: Heating carrots breaks down cell walls, making the fat-soluble beta-carotene more bioavailable, especially when consumed with a little fat.
Eating the whole carrot is best: For the most comprehensive nutrient intake, consume the entire, well-washed carrot, including the peel and greens.

The Surprising Power of Carrot Peels

Contrary to common practice, peeling a carrot removes a significant portion of its nutritional value. The peel and the layer just beneath it (the phloem) contain a higher concentration of certain antioxidants, like phenolic acids, compared to the inner core (xylem). This outer layer is also rich in vitamin C and niacin. While beta-carotene is present throughout the outer flesh, peeling can lead to the loss of these valuable nutrients. Simply scrubbing carrots clean is sufficient for safe consumption without removing the nutrient-dense peel.

The Nutrients in the Root's Flesh and Core

Even without the peel, the carrot root provides significant nutrients. The flesh is particularly rich in beta-carotene, especially the phloem tissue just under the skin. Beta-carotene is an antioxidant converted to vitamin A, vital for vision, skin, and immunity. The central core, or xylem, is where minerals like calcium, potassium, magnesium, and phosphorus are most concentrated. Thus, the core complements the nutrients found in the peel and flesh.

The Forgotten Power of Carrot Greens

Carrot greens, often discarded, are edible and highly nutritious. They contain significant vitamins and minerals, potentially more vitamin C than the root. They also provide potassium, calcium, and chlorophyll.

How to use carrot greens:

In salads: Finely chopped greens add a fresh, slightly bitter taste.
As a pesto: A flavorful base for pesto, similar to basil.
In soups and stews: Enhance flavor and nutrients.
For smoothies: Add a nutrient boost to green smoothies.

Maximizing Bioavailability: Raw vs. Cooked Carrots

Preparation methods influence nutrient absorption. Cooking carrots can increase beta-carotene bioavailability because heat breaks down cell walls, making this fat-soluble nutrient more accessible, especially when cooked with a little fat.

Methods for increasing beta-carotene absorption:

Roasting: Roasting with oil releases beta-carotene.
Juicing: Makes beta-carotene more available despite removing fiber.
Puréeing: Improves absorption, particularly with added fat.

A Comparative Look: Which Part is Best?


Part	Key Nutrients	Concentration Highlights	Common Culinary Uses
Peel	Phenolic acids, Vitamin C, Niacin, Beta-carotene	Highest in antioxidants and Vitamin C.	Left on for raw or cooked dishes.
Root Flesh (Phloem)	Beta-carotene, Fiber, Vitamin C	Rich source of beta-carotene and fiber.	Eaten raw, cooked, juiced, or puréed.
Root Core (Xylem)	Calcium, Potassium, Magnesium, Phosphorus	Highest in minerals like potassium and calcium.	Eaten with the root.
Greens (Leaves)	Vitamin C, Potassium, Calcium, Phytonutrients	Higher Vitamin C than the root. Good source of chlorophyll.	Used in pesto, salads, soups, and smoothies.

Conclusion: Eat the Whole Thing for Optimal Nutrition

Focusing on the whole carrot provides a complete range of nutrients. Each part offers a unique nutritional profile: the peel is rich in antioxidants and vitamin C, the inner root contains beta-carotene, and the core has minerals. Eating the entire, well-washed carrot ensures you benefit from all these nutrients working together. Scrub carrots instead of peeling and consider using the greens to maximize the health benefits. For more on vegetable nutrients, consult resources like the Tufts Health & Nutrition Letter.

Frequently Asked Questions

Yes, carrot greens are perfectly safe and edible for humans. They are very nutritious, containing high levels of vitamin C, potassium, and antioxidants, and can be used in salads, soups, or pesto.

Peeling removes the highest concentration of certain antioxidants and vitamins, such as phenolic acids, vitamin C, and niacin, which are found in and just under the skin. While some nutrients remain, you miss out on a significant portion by peeling.

Both raw and cooked carrots are healthy. Cooking carrots, especially with a little fat, increases the bioavailability and absorption of beta-carotene, but raw carrots preserve more heat-sensitive nutrients like some of the vitamin C.

For unpeeled carrots, wash them thoroughly under running water and use a vegetable brush to scrub away any dirt or surface contaminants. This is sufficient for safe consumption.

The primary nutrient is beta-carotene, a compound that the body converts into vitamin A. This is most concentrated in the outer layer of the carrot's root flesh, known as the phloem.

Yes, carrot greens can be used to make a flavorful pesto. Their slightly bitter taste adds a unique depth when combined with ingredients like olive oil, garlic, nuts, and cheese.

Yes, different colored carrots have different primary antioxidant compounds. For example, orange carrots are high in beta-carotene, purple carrots contain anthocyanins, yellow carrots have lutein, and red ones contain lycopene.