What's New and Beneficial About Carrots

WHFoods Recommendations

While carrots can be enjoyed in a wide variety of colors—from whites and yellows to reds and purples—the most commonly consumed carrots in the U.S. are orange in color. For this reason, we recommend an approach to carrots that treats them as a vegetable in the yellow/orange category. (For more details about yellow/orange vegetables, please see our Vegetable Advisor.) As a minimum daily goal for vegetable intake from the yellow/orange group, we recommend 1/2 cup per day. A more optimal intake level would be one cup per day. Of course, alongside of carrots, vegetables like sweet potato, yellow summer squash, and yellow corn can contribute to your daily yellow/orange total.

If you opt for red or purple carrots instead of orange or yellow ones, we recommend that you treat your carrots as part of the red/purple vegetable subgroup. Once again, you will find more information about this group in our Vegetable Advisor. Our minimum recommended intake level for this subgroup is 1/2 cup per day and our more optimal recommended intake is one cup. Beets, red bell peppers, red tomatoes, and eggplant would be examples of other vegetables in this red/purple subgroup, right alongside of purple carrots.

Carrots, sliced, raw
1.00 cup
(122.00 grams)
Calories: 50
GI: low


 vitamin A113%


 vitamin K18%




 vitamin C10%

 vitamin B610%


 vitamin B38%

 vitamin B17%

 pantothenic acid7%




 vitamin B25%

 vitamin E5%

Health Benefits

Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of other health-supporting nutrients.

Antioxidant Benefits of Carrots

All varieties of carrots contain valuable amounts of antioxidant nutrients. Included in this category of nutrients are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. In most varieties of carrots, beta-carotene is by far the most plentiful antioxidant nutrient, accounting for over 95% of all carotenoids in many carrot varieties. Other carotenoids typically present in carrots include alpha-carotene and lutein. Listed below are some of the more common antioxidant nutrients found in carrots.