Carrots (Raw) Overview
Carrots are root vegetables exceptionally high in beta-carotene (vitamin A) with 1069µg per cup - the highest of common vegetables at 428% DV. This nutrient powerhouse supports eye health (night vision, macular degeneration prevention), immune function, skin vitality, and provides powerful antioxidants with minimal calories. The natural sweetness, high fiber content, and crunchy texture make carrots an ideal snack for weight management while delivering profound health benefits.
Why Carrots (Raw) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Carrots (Raw) Nutrition Facts
Per 128g (1 cup, chopped (128g))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 52 | — |
| Protein | 1.2g | 2% |
| Total Carbohydrates | 12.3g | 4% |
| Dietary Fiber | 3.6g | 13% |
| Sugar | g | — |
| Total Fat | 0.3g | 0% |
| magnesium | 15mg | % |
| potassium | 410mg | % |
| calcium | 42mg | % |
| vitaminC | 7.6mg | % |
| vitaminA | 1069µg | % |
| vitaminK | 16.9µg | % |
| folate | 24µg | % |
| vitaminB6 | 0.18mg | % |
| phosphorus | 45mg | % |
| sodium | 88mg | % |
GI: 39 ()
Key Nutrients in Carrots (Raw) for Gut Health
Fiber
3.6gSupports gut health by providing essential fiber
Best Ways to Eat Carrots (Raw) for Gut Health
- Raw as crunchy snack with hummus, guacamole, or almond butter
- Shredded in salads for bright color, texture, and nutrition
- Juiced with apples, ginger, and lemon for vitamin boost
- Lightly steamed (5-7 min) to increase beta-carotene bioavailability by 14%
- Roasted with olive oil at 400°F - fat enhances vitamin A absorption
- Added to soups, stews, and curries for natural sweetness and nutrition
- Baby carrots as convenient portable snack (though slightly less nutritious)
- Grated into muffins, cakes, or pancakes for moisture and hidden veggies
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Carrots (Raw) Health Benefits
- Exceptional vitamin A (1069µg, 428% DV) - highest of common vegetables
- Beta-carotene converts to vitamin A for night vision and prevents night blindness
- Reduces risk of age-related macular degeneration and cataracts by 40%
- Supports healthy skin cell production, reduces acne, enhances glow
- Only 52 calories per cup with 3.6g fiber for high satiety
- Antioxidants (beta-carotene, vitamin C, vitamin E) fight free radicals
- Potassium (410mg) helps regulate blood pressure and supports heart health
- Prebiotic fiber feeds beneficial gut bacteria and improves digestion
- 88% water content provides hydration along with nutrients
- Natural sweetness satisfies cravings without added sugars or calories
Important Considerations
- Excessive consumption (multiple servings daily) may cause carotenemia - harmless orange skin tint
- High fiber may cause gas or bloating in sensitive individuals - start slowly
- Some IBS sufferers may need to eat cooked rather than raw for easier digestion
- Carrot allergy is rare but possible (related to birch pollen allergy)
- Baby carrots may be treated with chlorine wash - rinse before eating
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