In this post & video I am going to analyse the nutrition facts of carrots and explain some of their health benefits.
In the year of 2020 China was the largest producer of carrots followed by Uzbekistan and the USA.
Contents
Vitamins, minerals & health benefits | Nutritional profile | Water | Carbohydrates | Fat & Protein | Energy | Conclusion |
Vitamins, minerals & Health benefits
Many of you might be already aware of the fact that carrots are very rich in vitamin A content. 1 cup of carrots provide about 119% of the daily value of this essential vitamin. This excess 19% can be stored in your liver and used by your body the next day.
Vitamin A can help us in maintaining eye health. It plays a vital role in immune function and helps in cell growth and development.
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Prashanth Reddy Cheruku
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I created this platform with a mission: to educate people worldwide about Food Science, Nutrition & Preventive Healthcare. Our ultimate goal is to enhance both lifespan and healthspan—not just for people, but for PETS too!
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Carrots are also moderately good sources of several other vitamins such as vitamin K, B6, vitamin C, niacin, thiamin and pantothenic acid to name a few.
Vitamin K is required for the production of proteins involved in blood clotting and bone metabolism.
Vitamin B6 is needed for several enzyme reactions involved in metabolism and also helps in brain development during pregnancy and infancy.
All the other vitamins are also essential to humans and can help us live longer and healthier.
Carrots are moderately good sources of a few essential minerals such as potassium, manganese and copper.
Potassium helps in nerves function and muscle contractions. It also helps in maintaining the heart beat within the right range.
Manganese plays a vital role as a cofactor for many enzymes that are involved in metabolism.
Copper works with iron in helping our body form red blood cells. It also aids in iron absorption.
Nutritional profile of Carrots
| Percentage | 1 Cup chopped (128 g) | |
| Water | 88.3% | 113 g |
| Carbohydrates | 9.58% | 12.3 g |
| Dietary fibre | 2.8% | 3.6 g |
| Sugars | 4.74% | 6.1 g |
| Total Fat | 0.24% | 0.3 g |
| Protein | 0.92% | 1.2 g |
| Energy | – | 52.5 Cal/ 221 kJ |
Water
Like most of the other fruits and vegetables carrots are also rich in water. About 88% of their total weight is occupied by this essential nutrient.
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Carbohydrates
Carbohydrates take up the next place in the composition of carrots at 9.5% of their total weight.
Carrots are moderately good sources of dietary fibre at 2.8% of their total weight.
1 Cup of chopped carrots weighing 128 grams provides us about 3.6 grams of fibre. Sugars constitute 4.7% of the total weight of carrots.
Fat & Protein
Both fat & protein are present in negligible amounts at less than 1% of the total weight of these root vegetables.
Energy
Carrots fall under very low energy foods category. 1 Cup of carrots weighing 128 grams provides us about 52.5 Calories of energy.
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Conclusion
- Overall carrots are very low energy foods with several vitamins and a few minerals.
- On the other hand, they are very poor sources of fat, protein and essential minerals such as calcium, phosphorus, iron, magnesium, zinc etc.
- I would suggest you to consume carrots frequently about 1 to 2 cups on most days of the week for their overall nutritional profile.
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