Serving Size 1/2 Cup
Calories from Fat - - -
*Percent Daily Values (DV)
are based on a 2,
Baby carrots are loaded with nutrients - one ½ cup serving of baby carrots, (about 8 carrots) - has only 30 calories. They are a great source of vitamin A, which is important for good vision, and they provide some Vitamin C and Iron as well. Like regular carrots, baby carrots are mostly water, (88%), and provide some fiber and protein, and like most vegetables, contain very little fat. One ½ cup serving of baby carrots fulfills Health Canada’s recommendation of one orange vegetable daily. Besides being a healthy choice that are completely acceptable as part of a healthy diet for anyone with diabetes or looking to lose weight, and since they come pre-washed, they are convenient for quick snacks on the go.
Myth #3: Baby Carrots are unsafe to eat because they are soaked in a toxic chlorine bath.
Despite their nutritional benefits, baby carrots have been criticized for being “unsafe” due to part of their cleansing process, which uses a chlorine bath. If you are unfamiliar with the standard food safety practices, the thought of consuming a product that has been soaked in chlorine might sound unhealthy and toxic. However, according to the Canadian Food Inspection Agency (CFIA), a chlorine bath is routinely used on finished fruit and vegetable products to prevent bacteria from growing that could lead to foodborne illness. As well, Moira assured us that the chlorine bath only contains a small amount of chlorine, which is added to water in compliance with the Food and Drugs Act and Regulation. It is a standard practice and is used for both regular and organic fresh produce in Canada as well as products imported from the US and other countries. The carrots are in contact with the chlorine bath for no more than 5 minutes and for additional safety measures, are rinsed with water to remove excess chlorine after the bath, and then packed up for consumption.
Sometimes you may notice a white film that develops on the outside of baby carrots. All carrots, including baby carrots contain a lot of water. When they are peeled, and cut, baby carrots are exposed to the air, and have a better chance of becoming dehydrated. When this white film called ‘blush’ starts to develop, this is completely safe to eat; it is simply the carrot drying out. To prevent the likelihood this will happen, Moira shared that you should store your baby carrots in a cool and humid environment, like your refrigerator. You can also soak the carrots in some water for a few minutes if blush has formed, and this will help to rehydrate them, thus reducing the blush.
What’s the Bottom Line?
Always remember how important it is to check the facts and get the right information from a credible source. Canada has strict regulations regarding the food that is available to purchase, as well as the food safety practices used in production. So please enjoy your baby carrots as often as you’d like and be sure to try out this recipe for delicious Maple Glazed Baby Carrots!
Let us know what your favourite way to crunch down on baby carrots are in the comments section below!
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Carrots Nutrition Facts and Health Benefits
The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food.
It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ().
They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.
Carrots are found in many colors, including yellow, white, orange, red, and purple.
Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.
This article tells you everything you need to know about carrots.
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs (, ).
Carrots contain very little fat and protein ().
The nutrition facts for two small-to-medium raw carrots ( grams) are:
- Calories: 41
- Water: 88%
- Protein: grams
- Carbs: grams
- Sugar: grams
- Fiber: grams
- Fat: grams
Carrots are mainly composed of water and carbs.
The carbs consist of starch and sugars, such as sucrose and glucose ().
They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.
Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.
Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed (4, ).
Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes (, ).
Pectin is the main form of soluble fiber in carrots (8).
Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.
They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease (, , ).
What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol (, ).
The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements (, 14).
Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.
Vitamins and minerals
Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.
- Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function ().
- Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism ().
- Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health (, ).
- Potassium: An essential mineral, potassium is important for blood pressure control.
- Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.
Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.
Other plant compounds
Carrots offer many plant compounds, including carotenoids.
These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer ().
Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.
However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene ().
The main plant compounds in carrots are:
- Beta carotene: Orange carrots are very high in beta carotene. The absorption is better (up to fold) if the carrots are cooked (, , ).
- Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
- Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health ().
- Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease ().
- Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers (, , ).
- Anthocyanins: These are powerful antioxidants found in dark-colored carrots.
Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.
Health benefits of carrots
Much of the research on carrots has focused on carotenoids.
Reduced risk of cancer
Diets rich in carotenoids may help protect against several types of cancer.
This includes prostate, colon, and stomach cancers (, , ).
Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer ().
Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation (, ).
Lower blood cholesterol
High blood cholesterol is a well-known risk factor for heart disease.
Intake of carrots has been linked to lower cholesterol levels (, ).
As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals ().
For this reason, they may be a useful addition to an effective weight loss diet.
Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids ().
Carotenoids may also cut your risk of age-related macular degeneration (, , ).
Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.
Organic vs. conventionally grown carrots
Organic farming uses natural methods for growing the crop.
Studies comparing organic and conventionally grown carrots did not find any difference in the amount of carotenoids or antioxidant content and quality (, , , , ).
However, conventionally grown carrots contain pesticide residues. The long-term health effects of low-grade pesticide intake are unclear, but some scientists have voiced concerns ().
While no evidence suggests that organic carrots are more nutritious than conventionally grown ones, organic varieties are less likely to harbor pesticides.
Baby carrots are an increasingly popular snack food.
Two kinds of carrots are called baby carrots, which can be misleading.
One the one hand, there are whole carrots harvested while still small.
On the other hand, there are baby-cut carrots, which are pieces from larger carrots that have been machine-cut into the preferred size, then peeled, polished, and sometimes washed in small amounts of chlorine before packing.
There’s very little difference in nutrients between regular and baby carrots, and they should have the same health effects.
Baby carrots are whole carrots harvested before they grow large, while baby-cut carrots are pieces from larger carrots that have been machine-cut, peeled, polished, and washed before packing.
Carrots are generally considered safe to eat but may have adverse effects in some people.
Additionally, eating too much carotene can cause your skin to become a little yellow or orange, but this is harmless.
According to one study, carrots can cause pollen-related allergic reactions in up to 25% of food-allergic individuals ().
Carrot allergy is an example of cross-reactivity in which the proteins in certain fruits or vegetables cause an allergic reaction because of their similarity to the proteins found in certain types of pollen.
If you are sensitive to birch pollen or mugwort pollen, you might react to carrots.
This can cause your mouth to tingle or itch. In some people, it may trigger swelling of the throat or a severe allergic shock (anaphylaxis) (, , ).
Carrots grown in contaminated soil or exposed to contaminated water may harbor larger amounts of heavy metals, which can affect their safety and quality ().
Carrots may cause reactions in people allergic to pollen. Additionally, carrots grown in contaminated soils may contain higher amounts of heavy metals, affecting their safety and quality.
The bottom line
Carrots are the perfect snack — crunchy, full of nutrients, low in calories, and sweet.
They’re associated with heart and eye health, improved digestion, and even weight loss.
This root vegetable comes in several colors, sizes, and shapes, all of which are great additions to a healthy diet.
Baby Carrot Nutrition Facts and Health Benefits
Baby carrots (Daucus carota) are a popular addition to lunch boxes and are commonly added to veggie trays or blended into smoothies. Like regular carrots, they are a healthy addition to your diet, providing vitamins, fiber, and other beneficial nutrients.
While the name may lead you to believe that this vegetable is a less mature version of regular carrots, they are not. Baby carrots are grown to be slightly sweeter than a large, whole carrot. They are also peeled and have a slightly different core.
Baby Carrot Nutrition Facts
An NLEA serving of baby carrots (85g, or 5 to 6 baby carrots) provides 30 calories, g of protein, 7g of carbohydrates, and g of fat. Baby carrots are an excellent source of vitamin A, vitamin K, and potassium. The following nutrition information is provided by the USDA.
- Calories: 30
- Fat: g
- Sodium: mg
- Carbohydrates: 7g
- Fiber: g
- Sugars: g
- Protein: g
- Vitamin A: mcg
- Potassium: mg
- Vitamin K: 8mcg
A single serving (85g) of baby carrots has 7 grams of carbohydrates. This includes grams of fiber and grams of naturally occurring sugar. There is no starch in baby carrots.
As a basis for comparison, a similar serving of regular carrots provides grams of carbohydrate, grams of fiber, and grams of naturally-occurring sugar according to USDA data.
The glycemic index (GI) is a ranking system that estimates a food's impact on blood sugar and doesn't have a recording specifically for baby carrots. However, the GI of regular carrots is thought to be somewhere between 32 and 46, making it a low GI food.
Though they are a low GI food, carrots are considered to be one of the higher glycemic vegetables because they are higher in sugar than other options such as broccoli and green beans.
Baby carrots are nearly fat-free, providing just grams per serving. That makes these crunchy veggies a great addition to a low-fat eating plan.
Baby carrots are not a good source of protein. One serving has just grams of this macronutrient.
Vitamins and Minerals
Baby carrots are an excellent source of vitamin A and contain roughly micrograms of beta-carotene (a vitamin A precursor) per serving. Beta-carotene has antioxidant properties that can help enhance your immune system's function.
Baby carrots are also a good source of vitamin K, with 5 to 6 baby carrots supplying roughly 8 micrograms of this nutrient. Vitamin K plays a role in bone health while also helping your blood clot after having a cut or laceration.
Carrots also offer lower amounts of other nutrients, some of which include potassium, manganese, folate, and iron.
There are only roughly 30 calories in a standard serving of baby carrots. That makes them a low-calorie food.
Baby carrots are low in calories and fat while also being higher in dietary fiber. Eat just one serving a day (5 to 6 baby carrots) and you'll also give your body a healthy dose of vitamin A, vitamin K, and other nutrients.
Baby carrots provide similar health benefits to regular carrots.
Protects Against Vision Loss
The vitamin A in baby carrots provides carotenoids with antioxidant functions (including beta carotene). These compounds accumulate in the retina and are particularly helpful in preventing vision loss that can occur as you get older.
Long-term studies have shown that the consumption of carrots and other foods that contain beta carotene, lutein, and zeaxanthin can help protect eyesight and reduce your risk of advanced age-related macular degeneration (AMD).
Boosts Heart Health
Baby carrots contain several phytochemicals with antioxidant and anti-inflammatory effects that may help reduce the risk of heart disease. Studies have shown that polyphenols in carrots can increase bile secretion, which decreases cholesterol and triglyceride levels.
Baby carrots also provide dietary fiber which can further help lower serum cholesterol and reduce the risk of cardiovascular disease.
Lowers Risk of Cancer
While regular carrots come in many colors—each providing different antioxidants—baby carrots only come orange. It is the beta carotene in orange carrots that may be protective against certain types of cancer.
For example, one large research review showed that a higher intake of carrots was associated with a reduced risk of prostate and gastric cancers.
Preserves Dental Health
Eating crunchy carrots may help you maintain strong, healthy teeth. One study evaluated the rate of tooth loss in an elderly Japanese population. Researchers found that a higher intake of beta carotene was protective against dental issues.
This study further suggested that a dietary pattern that is high in carrots, squash, and leafy greens is beneficial for the retention of teeth, regardless of a person's dental care practices.
The low sugar content of carrots, along with their beneficial vitamins, may improve gum health and provide protective effects. The American Dental Association recommends that we consume more vegetables and fewer sugary foods to maintain a healthy mouth.
Prevents Cognitive Decline
The same study noting the oral benefits of carrots also found that a diet including carrots may provide cognitive benefits. Specifically, a higher intake of cooked or raw vegetables (including carrots) was associated with a reduced risk of dementia.
There is limited research investigating an allergy to carrots. Though, some studies have suggested that carrot allergies are found in as many as 25% of people.
If you are allergic to birch tree or mugwort pollen, you may experience a cross-reactivity that's triggered by carrots called oral allergy syndrome. Oral allergy symptoms can occur immediately or up to an hour after exposure.
If you suspect an allergy to carrots or oral allergy syndrome, see an allergist to discuss your concerns.
Eating large quantities of baby carrots is not likely to cause adverse effects. However, if you eat a very large amount on a regular basis, it's possible to develop a condition called carotenemia.
Carotenemia is a yellowing of the skin caused by the high consumption of beta carotene, including carrots. Other foods high in beta carotene include apricots, mango, and papaya.
Carotenemia is a benign condition (not dangerous or serious) that can be confused with jaundice. Though, the yellowing effect typically resolves itself shortly after the individual reduces their consumption of beta carotene.
Baby carrots first came about in the s, after a farmer sought to find a productive use for misshapen or broken carrots that were discarded after harvest. These carrots were whittled down to bite-sized carrots that consumers found easier to eat and more convenient than regular carrots that had to be peeled and cut.
In the years since their introduction, large-scale carrot farmers have changed the way they grow and harvest baby carrots. In short, they are no longer made from large carrots. Instead, they are grown from a hybrid seed that produces a smaller, thinner carrot.
Baby carrots are harvested when they are young to achieve a sweeter taste than you would get from a regular carrot. The difference between regular carrots and baby carrots is most evident if you examine their core. While a regular carrot has a substantial core, a baby carrot has a very small one.
When It's Best
Commercial baby carrots are grown year-round and you can find them any time of year at your local grocer. They are generally found fully peeled and packaged in small plastic bags, so you don't need to do anything to them before eating.
If you grow them at home, baby carrots are a cool-season crop and can tolerate colder weather, even a freeze. Just be sure to purchase and plant baby carrot seeds rather than regular carrot seeds to get the variety's sweeter taste.
You can expect to harvest baby carrots earlier than regular carrots. Baby carrots are usually ready to harvest in 50 to 60 days while regular, mature carrots need a few more days and aren't ready until about 75 days after planting them.
Storage and Food Safety
Baby carrots have a shorter shelf life than regular carrots because their protective layer (the peel) has been removed. Store them in the refrigerator where they will stay fresh for about four weeks.
Carrot manufacturers do not recommend freezing them. However, the USDA notes that if you do freeze them, they should stay fresh for about three months.
How to Prepare
Baby carrots are usually eaten raw. You can either eat them plain or choose a nutritious dip to enhance their flavor even more. Hummus is a great dip for carrots or consider a lemon-herb lentil dip to spice things up.
Baby carrots can also be cooked into a variety of dishes. Cooked carrots are a popular ingredient in soups and stews, for instance. Roasting carrots is another option that helps bring out their natural sweetness.
You may also decide to add freshly shredded carrots to your salads to boost their health benefits. And with a strong blender, you can make carrot juice or smoothies. Carrots may also be sliced thin and marinated as a side dish or topping.
Healthy Carrot Recipes to Try
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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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National Library of Medicine. beta-Carotene. Updated September 11,
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Facts carrots nutrition baby
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