Carrots β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 41 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 3 g | 10.71% |
| Sugars | 5 g | 10% |
| Glycemic Index | 39 | - |
| Protein | 1 g | 2% |
| Sodium | 69 mg | 3% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Carrots contain more sugar than any other vegetable except for beets and are an excellent source of beta-carotene.
Encyclopedia of Foods. A Guide to Healthy Nutrition
39
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in beta-carotene, which is converted into Vitamin A in the body, essential for maintaining good vision, immune function, and skin health.
- High in antioxidants, including beta-carotene, lutein, and zeaxanthin, which help protect the body from free radicals and reduce the risk of chronic diseases.
- Supports digestive health with their high fiber content, promoting regular bowel movements and a healthy gut microbiome.
- Contains essential vitamins and minerals such as Vitamin K, Vitamin C, potassium, and B vitamins, which support overall health and well-being.
- Low in calories, making them a nutritious option for weight management and overall health.
Health risks
- Potential for pesticide residue on conventionally grown carrots, which can pose health risks over time if not properly washed or peeled.
- Digestive discomfort such as gas or bloating when consumed in large quantities, particularly due to their fiber content.
- High sugar content relative to other vegetables, which may cause concern for individuals managing blood sugar levels, particularly diabetics.
- Possible allergic reactions in some individuals, particularly those with birch pollen allergies, leading to symptoms like itching or swelling (oral allergy syndrome).
How to choose carrots
Fresh carrots boast a vibrant orange color and a firm texture. They should have smooth skin without any cracks or soft spots. The tops should be bright green and look lively if still attached.
Steer clear of carrots that are limp or have begun to sprout, which indicate they are old. Quality carrots should snap cleanly when bent.
How to store carrots
Refrigeration is the best way to store fresh carrots. Keep them in a plastic bag or container in the crisper drawer to maintain their crispness. Properly stored, carrots can last up to two weeks.
Excess moisture can cause carrots to become slimy, so avoid storing them wet. Do not store carrots near ethylene-producing fruits like apples and bananas, which can cause them to spoil faster. Ensure they are dry before storing to prolong their freshness.
β Extra Tip
How long do they last?
Carrots can last for 3-4 weeks in the refrigerator when stored in a plastic bag or container. To maintain their freshness, keep them in the crisper drawer. Cooked carrots should be consumed within 3-5 days.
What to do with leftovers?
Leftover carrots can be used in a variety of dishes. Add them to soups, stews, or casseroles for added flavor and nutrition, or roast them with olive oil and herbs for a simple, sweet side dish. Carrots are also great in stir-fries, where they add a bright color and crunchy texture.
Use grated carrots in salads or mix them into pasta dishes for added sweetness. If you have a lot of carrots, consider making a batch of carrot cake or muffins, where their natural sweetness and moisture shine. Carrots can also be pureed into a carrot soup or blended into a sauce for pasta or grains. For a healthy snack, try making carrot sticks to dip in hummus or blend them into a smoothie for a nutritional boost.
π¨ββοΈοΈ Medical disclaimer
How carrots support specific health conditions
Carrots are rich in beta-carotene, promoting eye health by reducing the risk of macular degeneration and improving vision. Their high fiber content supports digestive health by aiding in regular bowel movements, while their antioxidants contribute to immune health by protecting cells from oxidative stress. Carrots are also low in calories, making them ideal for weight management and supporting skin health with their vitamin A content, which helps maintain healthy skin.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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