The Nutritional value of Carrot

Nutrition

Nutritional value per 100 g (3.5 oz)

Energy 173 kJ (41 kcal)

Carbohydrates 9.6 g

Sugars 4.7 g

Dietary fiber 2.8 g

Fat 0.24 g

Protein 0.93 g

Vitamins

Vitamin A equiv. (104%) 835 μg

beta-Carotene (77%) 8285 μg

lutein zeaxanthin 256 μg

Thiamine (B1) (6%) 0.066 mg

Riboflavin (B2) (5%) 0.058 mg

Niacin (B3) (7%) 0.983 mg

Pantothenic acid (B5) (5%) 0.273 mg

Vitamin B6 (11%) 0.138 mg

Folate (B9) (5%) 19 μg

Vitamin C (7%) 5.9 mg

Vitamin E (4%) 0.66 mg

Vitamin K (13%) 13.2 μg

Minerals

Calcium (3%) 33 mg

Iron (2%) 0.3 mg

Magnesium (3%) 12 mg

Manganese (7%) 0.143 mg

Phosphorus (5%) 35 mg

Potassium (7%) 320 mg

Sodium (5%) 69 mg

Zinc (3%) 0.24 mg

Other Constituents

Fluoride 3.2 µg

Water 88 g

Link to USDA Database Entry

Units

μg = micrograms  

mg = milligrams

IU = International units

Percentages are roughly approximated using US recommendations for adults.

The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein and zeaxanthin. α- and β-carotenes are partly metabolized into vitamin A,[65][66] providing more than 100% of the Daily Value (DV) per 100 g serving of carrots (right table). Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients (right table).

Carrots are 88% water, 4.7% sugar, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch. Free sugars in carrot include sucrose, glucose and fructose.

The lutein and zeaxanthin carotenoids characteristic of carrots are studied for their potential roles in vision and eye health.

Night Vision

The provitamin A beta-carotene from carrots does not actually help people to see in the dark unless they suffer from a deficiency of vitamin A. This myth was propaganda used by the Royal Air Force during the Second World War to explain why their pilots had improved success during night air battles, but was actually used to disguise advances in radar technology and the use of red lights on instrument panels. Nevertheless, the consumption of carrots was advocated in Britain at the time as part of a Dig for Victory campaign. A radio programme called The Kitchen Front encouraged people to grow, store and use carrots in various novel ways, including making carrot jam and Woolton pie, named after the Lord Woolton, the Minister for Food. The British public during WWII generally believed that eating carrots would help them see better at night and in 1942 there was a 100,000 ton surplus of carrots from the extra production.

To be continue in our next post........