Carrots: Health benefits and nutrition facts

2 daughters help their mother eat a salad.

Carrots are a root vegetable full of fiber, vitamins and antioxidants. They’re not just orange, either—they come in a variety of colors like yellow, white, orange, red, purple and more.1

Did you know that spring is one of the best seasons to buy carrots? Fresh, frozen, canned or pickled, this highly versatile veggie is loaded with vitamins, minerals, fiber and antioxidants. Whether you’re eating them raw, steamed, boiled or roasted, you can use carrots to top salads, add shredded carrots into baked goods or include a few to your smoothie.

Carrot nutrition facts

Just what is it that makes carrots so nutritious? 1 raw, medium-sized carrot has about 25 calories. This comes from 5.8 grams of carbohydrates, including 2.9 grams of sugar. Also, in that same size carrot, you get:2

  • 1.7 grams of fiber
  • 20 milligrams (mg) of calcium
  • Over 21 mg of phosphorus
  • 195 mg of potassium
  • 3.6 mg of vitamin C

This same carrot serving will also offer more than half of your recommended daily vitamin A requirement.3 And you’ll get a little bit of other micronutrients, including folate, lutein, zeaxanthin, vitamin E and K.

5 reasons to eat more carrots

Here are just a few reasons you may want to incorporate more carrots into your meals:4

  1. Help improve your night vision: If you don’t have enough vitamin A, you might have trouble seeing at night or when levels of light are low. Good news: carrots are full of vitamin A!
  2. Help reduce cancer risk: If your body has too many free radicals, your risk for a cancer diagnosis goes up. Carrots are a good source of antioxidants, which may help reduce your risk for cancer.
  3. Help lower blood pressure: Carrots are full of  potassium, which relaxes blood vessels and may reduce the risk of high blood pressure.
  4. Help improve your digestive health: Carrots are also high in fiber and carotenoids. Carotenoids are antioxidants associated with red, yellow and orange-colored foods. The fiber and carotenoids in carrots may improve your gut health and may help lower your risk of developing colon cancer.
  5. Help control your blood sugar: As a low-calorie, high-fiber food, carrots score low on the glycemic index. Foods lower on the glycemic index are less likely to spike blood sugar levels, making them safer for people with diabetes. Eating low-glycemic index foods may also lower your risk of developing type 2 diabetes.

A delectable dinner: lemon and herb roast chicken and vegetables

Enjoy this dinner from the Food Network’s list of 10 healthy dinners for $10. It’s only $2.72 per serving!5


1 pound small, red-skinned potatoes, quartered
2 medium carrots, cut into 1-inch pieces
2 stalks celery, peeled and cut into 1-inch pieces
1 medium red onion, cut into 1/2-inch wedges
2 teaspoons olive oil
Kosher salt and freshly ground black pepper
3 bone-in, skin-on chicken breasts (about 1 3/4 pounds)
1 teaspoon poultry seasoning
1 lemon, halved
1/4 cup chopped fresh parsley

Adjust the oven rack to the top position and preheat to 450 degrees Fahrenheit. Toss together the potatoes, carrots, celery, onions, 1 teaspoon of olive oil, 1/2 teaspoon salt and a few grinds of pepper on a rimmed baking sheet and arrange in a single layer. Roast until the vegetables brown slightly and the potatoes just begin to soften, about 20 minutes, tossing halfway through.

Meanwhile, rub the chicken breast skin with the remaining teaspoon of oil and sprinkle with the poultry seasoning and 1/2 teaspoon salt. Once the vegetables begin to soften, put the chicken breasts on top and roast until the skin is golden brown and the chicken reaches an internal temperature of 165 degrees, 20 to 25 minutes.

Remove the chicken breasts and let them rest for a few minutes. Toss the roasted vegetables with juice from 1 of the lemon halves and the parsley. Cut the bones from the chicken breasts and slice the meat. Divide the chicken and roasted vegetables among 4 plates. Cut the remaining lemon half into wedges and serve alongside.


  1. “Carrots 101: Nutrition Facts and Health Benefits,” Healthline, last accessed February 11, 2022,
  2. “What are the health benefits of carrots?” Medical News Today, last accessed December 9, 2021,
  3. “What are the health benefits of carrots?”
  4. “What are the health benefits of carrots?”
  5. “10 Healthy Dinners for About $10,” Food Network, last accessed December 9, 2021,