Sliced Carrots: Calories, Nutrition and Health Benefits
Nature's vitamin A powerhouse with exceptional beta-carotene for eye health, high fiber for digestion, and only 41 calories per 100g.
Quick Nutrition Facts
Per 100g (1 medium carrot = 61g)
| Nutrient | Amount |
|---|---|
| Calories | 41 kcal |
| Protein | 0.9g |
| Carbohydrates | 10g |
| Fiber | 2.8g |
| Sugars | 4.7g |
| Fat | 0.2g |
| Vitamin A (RAE) | 835mcg |
| Beta-Carotene | 8,285mcg |
| Vitamin K1 | 13.2mcg |
| Potassium | 320mg |
| Vitamin C | 5.9mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
One medium carrot provides 73% of your daily vitamin A needs from beta-carotene. Research shows carrots improve insulin sensitivity and support metabolic health, making them excellent for diabetes management.
Myth Busters
MYTH #1: Eating Too Many Carrots Turns Your Skin Orange
TRUTH: This is partially true but harmless. Excessive carrot consumption can cause carotenemia (yellow-orange skin discoloration), especially on palms and soles. It's reversible and not dangerous. You'd need to eat several carrots daily for weeks to notice this effect.
MYTH #2: Carrots Give You Night Vision
TRUTH: Carrots won't give you superhuman night vision. However, they contain beta-carotene that converts to vitamin A, essential for preventing night blindness. If you're vitamin A deficient, carrots can restore normal night vision, but won't improve it beyond normal levels.
MYTH #3: Carrots Are Too High in Sugar for Diabetics
TRUTH: Despite containing 4.7g sugar per 100g, carrots have a low-medium glycemic index (35-39 raw) and high fiber that slows sugar absorption. Studies show carrot consumption improves blood sugar control in diabetics, not worsens it.
MYTH #4: Raw Carrots Aren't Nutritious
TRUTH: Both raw and cooked carrots are nutritious. Cooking increases beta-carotene bioavailability by 3x (heat breaks down cell walls), but raw carrots retain more vitamin C and have lower GI. For maximum benefit, eat both raw and cooked with a source of healthy fat.
MYTH #5: Carrot Juice Is Just as Healthy as Whole Carrots
TRUTH: Whole carrots are superior. Juicing removes fiber (2.8g per 100g), concentrates sugars, increases glycemic load, and reduces satiety. One cup of carrot juice contains 4-5 carrots' worth of sugar without the fiber to slow absorption.
MYTH #6: Organic Carrots Are More Nutritious
TRUTH: Studies show minimal nutritional difference between organic and conventional carrots. Both provide the same beta-carotene, vitamins, and minerals. Choose based on preference and budget; both are nutritious choices.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 41 calories, 2.8g fiber promotes fullness, high water content (88%), low GI prevents blood sugar spikes. Perfect as raw snacks. |
| Muscle Gain |  | Low protein content but provides antioxidants for recovery. Use as nutrient-dense carb source, pair with protein. |
| Diabetes Management | | Carrot consumption reduces blood sugar and improves metabolic markers. Low-medium GI, high fiber, beta-carotene supports insulin sensitivity. |
| PCOS Management | | Low calorie, high fiber supports weight management, beta-carotene improves insulin sensitivity, anti-inflammatory antioxidants reduce PCOS inflammation. |
| Pregnancy Nutrition | | High vitamin A (835mcg per 100g) essential for fetal development, folate for neural tube health, fiber prevents constipation. Safe in normal food amounts (not megadoses of supplements). |
| Viral/Flu Recovery | | Beta-carotene supports immune function, vitamin A maintains mucosal barriers, easy to digest, gentle on stomach. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Carrots
Understanding how carrots affect blood glucose helps optimize portions and preparation methods for metabolic health.
Typical Glucose Response Curve
*Chart shows typical blood glucose response to raw carrots. Cooked carrots may produce slightly higher peaks. Individual responses vary. Not medical advice.*
How to Optimize Blood Sugar Response
Raw carrots have a lower glycemic index than cooked. Enhance benefits by pairing with protein or healthy fats:
- 🥜 Hummus dip - Protein and fiber slow glucose absorption
- 🧈 Peanut or almond butter - Healthy fats reduce glycemic load
- 🥗 Salads with olive oil - Fat improves beta-carotene absorption and reduces spike
- 🥚 Hard-boiled eggs - Protein creates sustained energy release
The 2.8g fiber in carrots naturally slows digestion, creating a gradual blood sugar rise rather than a sharp spike.
Cultural Significance
Carrots were first cultivated over 5,000 years ago in Afghanistan and Persia, originally purple and yellow. Orange carrots were developed in the Netherlands in the 16th century.
In India:
- Gajar ka halwa (carrot pudding) is a beloved winter dessert
- Used in Ayurveda for vision health and digestive balance
- Gajar ka murabba (carrot preserve) traditional remedy for immunity
- Essential in vegetarian cuisine: salads, sabzis, parathas, pickles
Global Impact:
- World's second most popular vegetable (after potatoes)
- 40+ million tons produced globally each year
- Cultivated year-round in diverse climates
- Every part is usable: roots (food), greens (fodder), seeds (oil)
Compare & Substitute
Carrots vs Similar Vegetables (Per 100g)
| Nutrient | 🥕 Carrots | 🥔 Sweet Potato | 🌶️ Red Bell Pepper | 🍅 Tomatoes |
|---|---|---|---|---|
| Calories | 41 kcal | 86 kcal | 31 kcal | 18 kcal |
| Carbs | 10g | 20g | 6g | 3.9g |
| Fiber | 2.8g | 3g | 2.1g | 1.2g |
| Protein | 0.9g | 1.6g | 1g | 0.9g |
| Fat | 0.2g | 0.1g | 0.3g | 0.2g |
| Vitamin A (RAE) | 835mcg | 709mcg | 157mcg | 42mcg |
| Beta-Carotene | 8,285mcg | 8,510mcg | 1,624mcg | 449mcg |
| Vitamin C | 5.9mg | 2.4mg | 128mg | 13.7mg |
| Potassium | 320mg | 337mg | 211mg | 237mg |
| Best For | Eye health, low-calorie snack | Energy, post-workout | Vitamin C, immunity | Low-calorie, antioxidants |
Frequently Asked Questions
Are carrots good for weight loss?
Yes, carrots are excellent for weight loss with only 41 calories per 100g. The 2.8g fiber promotes fullness and satiety; high water content (88%) provides volume without calories; low glycemic index prevents blood sugar crashes that trigger hunger.
Best practices: Eat raw carrots as snacks (pre-cut for convenience); add to salads for bulk and crunch; use as low-calorie filler in soups and stews; avoid carrot juice (removes fiber, concentrates sugars).
Can diabetics eat carrots?
Yes, carrots are safe and beneficial for diabetics. Despite containing natural sugars, carrots have a low-medium glycemic index (GI 35-39 raw, 41-49 cooked).
Tips for diabetics:
- Prefer raw carrots (lower GI than cooked)
- Eat with protein or healthy fat to further reduce glycemic response
- Monitor portions: 1-2 medium carrots per meal
- Research shows carrot consumption improves insulin sensitivity and reduces diabetic complications
Always monitor blood sugar and consult healthcare provider.
How much vitamin A is in carrots?
One medium carrot (61g) provides:
- 509mcg vitamin A (RAE)
- 5,120mcg beta-carotene (converts to vitamin A)
- 73% of daily recommended vitamin A intake
Carrots are one of the richest dietary sources of beta-carotene. Unlike preformed vitamin A (from animal sources), beta-carotene from carrots is converted to vitamin A as needed, preventing toxicity.
What are the main health benefits of carrots?
Key Benefits:
- Eye Health: Beta-carotene prevents night blindness and age-related macular degeneration
- Immune Support: Vitamin A maintains mucosal barriers against infection
- Digestive Health: 2.8g fiber supports gut health and regularity
- Weight Management: Low calorie, high fiber promotes satiety
- Blood Sugar Control: Fiber and low GI improve insulin sensitivity
- Heart Health: Potassium, antioxidants support cardiovascular function
Are raw or cooked carrots healthier?
Both have unique benefits - choose based on your goals:
Raw Carrots:
- Lower glycemic index (better for blood sugar control)
- More vitamin C (not destroyed by heat)
- Higher fiber content (more chewing resistance)
- Better for weight loss (more filling, lower GI)
Cooked Carrots:
- 3x more bioavailable beta-carotene (heat breaks down cell walls)
- Easier to digest (softer texture)
- Better vitamin A absorption with added healthy fat
Recommendation: Eat both. For blood sugar control and weight loss, prefer raw. For maximum vitamin A absorption, eat cooked with olive oil or healthy fat.
Do carrots really improve eyesight?
Carrots maintain eye health but won't improve existing normal vision. Beta-carotene converts to vitamin A, which is essential for preventing night blindness and supporting retinal function.
The Truth:
- If vitamin A deficient: Carrots restore normal vision
- If adequate vitamin A: Carrots maintain but won't improve vision
- Long-term benefits: May slow age-related macular degeneration
The myth of carrots giving "super vision" originated from WWII British propaganda to hide radar technology from Germans.
How many carrots should I eat per day?
General Guidelines:
- 1-2 medium carrots daily - Most people (25-82 calories, 73-146% vitamin A)
- 100-200g daily - Optimal for health benefits without excess
- As snacks throughout the day - Raw carrots between meals
Avoid excess: More than 4-5 carrots daily can cause carotenemia (harmless orange skin discoloration) and provide excessive vitamin A from other sources. Variety is key to balanced nutrition.
Track your meals with NutriScan app to see how carrots fit your personal nutrition goals.
Are baby carrots as nutritious as regular carrots?
Baby-cut carrots (regular carrots cut and peeled into small pieces) are nutritionally similar to whole carrots. Some nutrient loss occurs from peeling, but differences are minimal.
Comparison:
- Fiber: Slightly lower (peel removed)
- Beta-carotene: Nearly identical
- Convenience: Higher (pre-washed, pre-cut)
True baby carrots (harvested young) have similar nutrition. Choose based on convenience; both are excellent options.
