Carrots are a popular root vegetable. See more about them below.
Carrots
More About Carrots:
Carrots are one of the staples in our diet. We use them raw as snack food, in salads, with dips, in veggie drinks and even in some fruit smoothies. Carrots are great in roasted veggies and in many other recipes. Select carrots that are firm and free of mold or signs of rotting. Since most carrots are sold in printed bags, it is important to look closely to make sure the carrots are in good condition. Store carrots in the vegetable bin of your refrigerator. See the nutritional charts for raw and cooked carrots, and note the significant differences. This is one of the vegetables in which cooking can increase some of the nutritional attributes, and lower others. Our conclusion is that carrots should be eaten both raw and cooked.
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Carrots, raw
Scientific Name: Daucus carota
NDB No: 11124
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ——- 128 g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
88.29
|
33
|
0.429
|
113.011
|
| Energy |
kcal
|
41
|
0
|
52.480
|
|
| Energy |
kj
|
173
|
0
|
221.440
|
|
| Protein |
g
|
0.93
|
19
|
0.008
|
1.190
|
| Total lipid (fat) |
g
|
0.24
|
26
|
0.018
|
0.307
|
| Ash |
g
|
0.97
|
19
|
0.014
|
1.242
|
| Carbohydrate, by difference |
g
|
9.58
|
0
|
12.262
|
|
| Fiber, total dietary |
g
|
3.0
|
0
|
3.840
|
|
| Sugars, total |
g
|
4.54
|
4
|
0.325
|
5.811
|
| Sucrose |
g
|
3.59
|
11
|
0.280
|
4.595
|
| Glucose (dextrose) |
g
|
0.59
|
11
|
0.141
|
0.755
|
| Fructose |
g
|
0.55
|
11
|
0.097
|
0.704
|
| Lactose |
g
|
0.00
|
5
|
0.000
|
0.000
|
| Maltose |
g
|
0.00
|
5
|
0.000
|
0.000
|
| Galactose |
g
|
0.00
|
0
|
0.000
|
|
| Starch |
g
|
1.43
|
2
|
1.830
|
|
Carrots Minerals |
|||||
| Calcium, Ca |
mg
|
33
|
75
|
1.120
|
42.240
|
| Iron, Fe |
mg
|
0.30
|
75
|
0.014
|
0.384
|
| Magnesium, Mg |
mg
|
12
|
75
|
0.367
|
15.360
|
| Phosphorus, P |
mg
|
35
|
75
|
0.755
|
44.800
|
| Potassium, K |
mg
|
320
|
76
|
8.418
|
409.600
|
| Sodium, Na |
mg
|
69
|
81
|
3.358
|
88.320
|
| Zinc, Zn |
mg
|
0.24
|
76
|
0.011
|
0.307
|
| Copper, Cu |
mg
|
0.045
|
70
|
0.007
|
0.058
|
| Manganese, Mn |
mg
|
0.143
|
66
|
0.006
|
0.183
|
| Selenium, Se |
mcg
|
0.1
|
39
|
0.038
|
0.128
|
Carrots Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
5.9
|
21
|
1.130
|
7.552
|
| Thiamin |
mg
|
0.066
|
21
|
0.011
|
0.084
|
| Riboflavin |
mg
|
0.058
|
19
|
0.013
|
0.074
|
| Niacin |
mg
|
0.983
|
19
|
0.215
|
1.258
|
| Pantothenic acid |
mg
|
0.273
|
9
|
0.145
|
0.349
|
| Vitamin B-6 |
mg
|
0.138
|
19
|
0.030
|
0.177
|
| Folate, total |
mcg
|
19
|
19
|
5.175
|
24.320
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
|
| Folate, food |
mcg
|
19
|
19
|
5.175
|
24.320
|
| Folate, DFE |
mcg_DFE
|
19
|
0
|
24.320
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
| Vitamin A, IU |
IU
|
12036
|
0
|
15406.080
|
|
| Vitamin A, RAE |
mcg_RAE
|
602
|
0
|
770.560
|
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.66
|
11
|
0.269
|
0.845
|
| Tocopherol, beta |
mg
|
0.01
|
11
|
0.005
|
0.013
|
| Tocopherol, gamma |
mg
|
0.00
|
11
|
0.000
|
0.000
|
| Tocopherol, delta |
mg
|
0.00
|
11
|
0.000
|
0.000
|
| Vitamin K (phylloquinone) |
mcg
|
13.2
|
4
|
16.896
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.032
|
0
|
0.041
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
2
|
0.000
|
|
| 10:0 |
g
|
0.000
|
2
|
0.000
|
|
| 12:0 |
g
|
0.000
|
2
|
0.000
|
|
| 14:0 |
g
|
0.000
|
2
|
0.000
|
|
| 15:0 |
g
|
0.000
|
2
|
0.000
|
|
| 16:0 |
g
|
0.030
|
2
|
0.038
|
|
| 17:0 |
g
|
0.000
|
2
|
0.000
|
|
| 18:0 |
g
|
0.002
|
2
|
0.003
|
|
| 20:0 |
g
|
0.000
|
2
|
0.000
|
|
| 22:0 |
g
|
0.000
|
2
|
0.000
|
|
| 24:0 |
g
|
0.000
|
2
|
0.000
|
|
| Fatty acids, total monounsaturated |
g
|
0.012
|
0
|
0.015
|
|
| 14:1 |
g
|
0.000
|
2
|
0.000
|
|
| 15:1 |
g
|
0.000
|
2
|
0.000
|
|
| 16:1 undifferentiated |
g
|
0.002
|
2
|
0.003
|
|
| 17:1 |
g
|
0.000
|
2
|
0.000
|
|
| 18:1 undifferentiated |
g
|
0.011
|
2
|
0.014
|
|
| 20:1 |
g
|
0.000
|
2
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
2
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.102
|
0
|
0.131
|
|
| 18:2 undifferentiated |
g
|
0.100
|
2
|
0.128
|
|
| 18:3 undifferentiated |
g
|
0.002
|
2
|
0.003
|
|
| 18:4 |
g
|
0.000
|
2
|
0.000
|
|
| 20:2 n-6 c,c |
g
|
0.000
|
2
|
0.000
|
|
| 20:3 undifferentiated |
g
|
0.000
|
2
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
2
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
2
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
2
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
2
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.000
|
|
| Caffeine |
mg
|
0
|
0
|
0.000
|
|
| Theobromine |
mg
|
0
|
0
|
0.000
|
|
| Carotene, beta |
mcg
|
5774
|
191
|
2389.093
|
7390.720
|
| Carotene, alpha |
mcg
|
2817
|
190
|
1189.167
|
3605.760
|
| Cryptoxanthin, beta |
mcg
|
78
|
49
|
78.275
|
99.840
|
| Lycopene |
mcg
|
2
|
8
|
2.000
|
2.560
|
| Lutein + zeaxanthin |
mcg
|
207
|
4
|
264.960
|
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)
Carrots, cooked, boiled, drained, without salt
NDB No: 11125
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
.5 cup slices ——- 78 g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
90.17
|
4
|
0.195
|
70.333
|
| Energy |
kcal
|
35
|
0
|
27.300
|
|
| Energy |
kj
|
147
|
0
|
114.660
|
|
| Protein |
g
|
0.76
|
4
|
0.048
|
0.593
|
| Total lipid (fat) |
g
|
0.18
|
4
|
0.071
|
0.140
|
| Ash |
g
|
0.67
|
4
|
0.041
|
0.523
|
| Carbohydrate, by difference |
g
|
8.22
|
0
|
6.412
|
|
| Fiber, total dietary |
g
|
3.0
|
4
|
0.041
|
2.340
|
| Sugars, total |
g
|
3.45
|
0
|
2.691
|
|
| Sucrose |
g
|
2.70
|
4
|
0.178
|
2.106
|
| Glucose (dextrose) |
g
|
0.40
|
4
|
0.058
|
0.312
|
| Fructose |
g
|
0.36
|
4
|
0.052
|
0.281
|
| Lactose |
g
|
0.00
|
4
|
0.000
|
0.000
|
| Maltose |
g
|
0.00
|
4
|
0.000
|
0.000
|
| Galactose |
g
|
0.00
|
0
|
0.000
|
|
| Starch |
g
|
0.17
|
2
|
0.133
|
|
Carrots Minerals |
|||||
| Calcium, Ca |
mg
|
30
|
4
|
1.157
|
23.400
|
| Iron, Fe |
mg
|
0.34
|
4
|
0.036
|
0.265
|
| Magnesium, Mg |
mg
|
10
|
4
|
0.397
|
7.800
|
| Phosphorus, P |
mg
|
30
|
4
|
1.702
|
23.400
|
| Potassium, K |
mg
|
235
|
4
|
18.143
|
183.300
|
| Sodium, Na |
mg
|
58
|
4
|
5.252
|
45.240
|
| Zinc, Zn |
mg
|
0.20
|
4
|
0.008
|
0.156
|
| Copper, Cu |
mg
|
0.017
|
4
|
0.000
|
0.013
|
| Manganese, Mn |
mg
|
0.155
|
4
|
0.038
|
0.121
|
| Selenium, Se |
mcg
|
0.7
|
4
|
0.201
|
0.546
|
Carrots Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
3.6
|
4
|
0.931
|
2.808
|
| Thiamin |
mg
|
0.066
|
4
|
0.003
|
0.051
|
| Riboflavin |
mg
|
0.044
|
4
|
0.002
|
0.034
|
| Niacin |
mg
|
0.645
|
4
|
0.031
|
0.503
|
| Pantothenic acid |
mg
|
0.232
|
4
|
0.006
|
0.181
|
| Vitamin B-6 |
mg
|
0.153
|
4
|
0.004
|
0.119
|
| Folate, total |
mcg
|
14
|
12
|
0.944
|
10.920
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
|
| Folate, food |
mcg
|
14
|
12
|
0.944
|
10.920
|
| Folate, DFE |
mcg_DFE
|
14
|
0
|
10.920
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
| Vitamin A, IU |
IU
|
17202
|
0
|
13417.560
|
|
| Vitamin A, RAE |
mcg_RAE
|
860
|
0
|
670.800
|
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
1.03
|
4
|
0.085
|
0.803
|
| Tocopherol, beta |
mg
|
0.02
|
4
|
0.001
|
0.016
|
| Tocopherol, gamma |
mg
|
0.01
|
4
|
0.005
|
0.008
|
| Tocopherol, delta |
mg
|
0.00
|
4
|
0.000
|
0.000
|
| Vitamin K (phylloquinone) |
mcg
|
13.7
|
4
|
1.622
|
10.686
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.037
|
0
|
0.029
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
2
|
0.000
|
|
| 10:0 |
g
|
0.000
|
2
|
0.000
|
|
| 12:0 |
g
|
0.000
|
2
|
0.000
|
|
| 14:0 |
g
|
0.000
|
2
|
0.000
|
|
| 15:0 |
g
|
0.000
|
2
|
0.000
|
|
| 16:0 |
g
|
0.035
|
2
|
0.027
|
|
| 17:0 |
g
|
0.000
|
2
|
0.000
|
|
| 18:0 |
g
|
0.002
|
2
|
0.002
|
|
| 20:0 |
g
|
0.000
|
2
|
0.000
|
|
| 22:0 |
g
|
0.000
|
2
|
0.000
|
|
| 24:0 |
g
|
0.000
|
2
|
0.000
|
|
| Fatty acids, total monounsaturated |
g
|
0.007
|
0
|
0.005
|
|
| 14:1 |
g
|
0.000
|
2
|
0.000
|
|
| 15:1 |
g
|
0.000
|
2
|
0.000
|
|
| 16:1 undifferentiated |
g
|
0.002
|
2
|
0.002
|
|
| 17:1 |
g
|
0.000
|
2
|
0.000
|
|
| 18:1 undifferentiated |
g
|
0.006
|
2
|
0.005
|
|
| 20:1 |
g
|
0.000
|
2
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
2
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.107
|
0
|
0.083
|
|
| 18:2 undifferentiated |
g
|
0.105
|
2
|
0.082
|
|
| 18:3 undifferentiated |
g
|
0.002
|
2
|
0.002
|
|
| 18:4 |
g
|
0.000
|
2
|
0.000
|
|
| 20:2 n-6 c,c |
g
|
0.000
|
2
|
0.000
|
|
| 20:3 undifferentiated |
g
|
0.000
|
2
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
2
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
2
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
2
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
2
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.008
|
0
|
0.006
|
|
| Threonine |
g
|
0.028
|
0
|
0.022
|
|
| Isoleucine |
g
|
0.030
|
0
|
0.023
|
|
| Leucine |
g
|
0.032
|
0
|
0.025
|
|
| Lysine |
g
|
0.030
|
0
|
0.023
|
|
| Methionine |
g
|
0.005
|
0
|
0.004
|
|
| Cystine |
g
|
0.006
|
0
|
0.005
|
|
| Phenylalanine |
g
|
0.024
|
0
|
0.019
|
|
| Tyrosine |
g
|
0.015
|
0
|
0.012
|
|
| Valine |
g
|
0.032
|
0
|
0.025
|
|
| Arginine |
g
|
0.031
|
0
|
0.024
|
|
| Histidine |
g
|
0.012
|
0
|
0.009
|
|
| Alanine |
g
|
0.043
|
0
|
0.034
|
|
| Aspartic acid |
g
|
0.100
|
0
|
0.078
|
|
| Glutamic acid |
g
|
0.149
|
0
|
0.116
|
|
| Glycine |
g
|
0.022
|
0
|
0.017
|
|
| Proline |
g
|
0.022
|
0
|
0.017
|
|
| Serine |
g
|
0.026
|
0
|
0.020
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.000
|
|
| Caffeine |
mg
|
0
|
0
|
0.000
|
|
| Theobromine |
mg
|
0
|
0
|
0.000
|
|
| Carotene, beta |
mcg
|
8332
|
21
|
95.030
|
6498.960
|
| Carotene, alpha |
mcg
|
3776
|
21
|
47.860
|
2945.280
|
| Cryptoxanthin, beta |
mcg
|
202
|
4
|
29.200
|
157.560
|
| Lycopene |
mcg
|
0
|
4
|
0.000
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
687
|
4
|
70.697
|
535.860
|
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)
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