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Carrots benefits come mostly from one nutrient: a medium raw carrot supplies about 57% of the Daily Value for vitamin A, in the form of orange carotenoid pigments that the body turns into vitamin A, for about 25 calories and close to 2 grams of fiber, according to USDA data. Cooked carrots deliver even more per serving, because heat makes those pigments easier to absorb. Below are the USDA carrot nutrition facts, what vitamin A actually does, raw vs cooked carrots and carrot juice, and the one odd side effect of eating a lot of them: skin that turns slightly orange.
Peptide Labs does not sell carrots or carrot products. This article is general nutrition information, not medical advice.
Key Takeaways
- One medium raw carrot has about 25 calories, 1.7 grams of fiber and 57% of the Daily Value for vitamin A in USDA data.
- Half a cup of boiled carrot slices supplies about 74% of the Daily Value for vitamin A.
- The vitamin A comes from alpha- and beta-carotene, which the body converts into vitamin A.
- Cooking can make carotenoids more available to the body, according to NIH.
- Eating lots of carrots can tint the skin yellow-orange, a harmless and reversible condition.
Carrot nutrition per carrot and per half cup
The table uses two USDA FoodData Central SR Legacy entries: raw carrots (FDC 170393), shown for one medium carrot of 61 grams, and boiled carrots without salt (FDC 170394), shown for half a cup of slices, 78 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. Carotenes have no Daily Value of their own; they count toward vitamin A.
| Nutrient | Raw, 1 medium (61 g) | %DV | Boiled, 1/2 cup (78 g) | %DV |
|---|---|---|---|---|
| Calories | 25 | Not applicable | 27 | Not applicable |
| Protein | 0.6 g | 1% | 0.6 g | 1% |
| Carbohydrate | 5.8 g | 2% | 6.4 g | 2% |
| Fiber | 1.7 g | 6% | 2.3 g | 8% |
| Vitamin A (RAE) | 509 micrograms | 57% | 665 micrograms | 74% |
| Beta-carotene | 5,054 micrograms | Not set | 6,499 micrograms | Not set |
| Alpha-carotene | 2,121 micrograms | Not set | 2,945 micrograms | Not set |
| Vitamin K | 8.1 micrograms | 7% | 10.7 micrograms | 9% |
| Vitamin B6 | 0.08 milligrams | 5% | 0.12 milligrams | 7% |
| Vitamin C | 3.6 milligrams | 4% | 2.8 milligrams | 3% |
| Potassium | 195 milligrams | 4% | 183 milligrams | 4% |
| Sodium | 42 milligrams | 2% | 45 milligrams | 2% |
Carrots are mostly water, about 88% by weight in the raw USDA entry, which is why carrot calories are so low. Apart from vitamin A, the numbers are modest: a little fiber, vitamin K, vitamin B6 and potassium. Carrots also carry some lutein and zeaxanthin, the yellow pigments discussed in our lutein guide, though leafy greens supply far more. For more fiber-rich picks, see our list of high fiber foods.
Carrots benefits: what the vitamin A does
Carrots contain no preformed vitamin A. Their orange color comes from beta-carotene and alpha-carotene, two provitamin A carotenoids that the body converts into vitamin A. The NIH Office of Dietary Supplements (ODS) fact sheet on vitamin A explains how this is counted on labels: the retinol activity equivalent (RAE) gives dietary beta-carotene one-twelfth the vitamin A activity of retinol, and alpha-carotene one twenty-fourth. Carrots are unusual because they are rich in both, which is why their vitamin A score is higher than their beta-carotene alone would suggest. Our beta-carotene guide covers the pigment itself in more depth.
According to ODS, vitamin A is involved in immune function, cell communication, growth and development, and the normal formation of organs including the eyes, heart and lungs. In the retina it forms part of rhodopsin, the light-sensing pigment, and the first sign of deficiency is night blindness. That is the real basis for the old link between carrots and eyesight. Deficiency is rare in the US: ODS reports that less than 1% of the population has low blood retinol, so for most people carrots are one pleasant way to cover a need rather than a fix for a problem.
- Absorption varies: ODS notes that the body absorbs most retinol but, in most cases, only 10% to 30% of the beta-carotene in foods.
- Fat helps: carotenoids are fat-soluble, so eating carrots as part of a meal that contains some fat is a common, sensible pairing.
- No upper limit for carotenoids: ODS notes that the Food and Nutrition Board set no upper limit for beta-carotene; the limits apply to preformed vitamin A.
Raw vs cooked carrots, baby carrots and carrot juice
The raw vs cooked carrots question has a clear answer on paper. ODS states that cooking and heating can increase the bioavailability of beta-carotene from foods, and the USDA boiled entry lists slightly more vitamin A per gram than the raw one. Raw carrots still deliver plenty, and their crunch makes them an easy snack. Here is how the common forms compare in USDA data:
| Form (USDA entry) | Serving | Calories | Fiber | Vitamin A %DV | Sodium |
|---|---|---|---|---|---|
| Raw (170393) | 1 medium (61 g) | 25 | 1.7 g | 57% | 42 milligrams |
| Boiled, no salt (170394) | 1/2 cup slices (78 g) | 27 | 2.3 g | 74% | 45 milligrams |
| Baby carrots, raw (168568) | 85 g serving | 30 | 2.5 g | 65% | 66 milligrams |
| Canned, regular, drained (170396) | 1 cup slices (146 g) | 37 | 2.2 g | 91% | 353 milligrams |
| Carrot juice, canned (170491) | 1 cup (236 g) | 94 | 1.9 g | 251% | 156 milligrams |
Baby carrots land close to regular raw carrots per gram in USDA data. Regular canned carrots add salt, so look for a no-salt-added label if sodium matters to you. Carrot juice packs the carotenoids of several carrots into one glass, which is why one cup lists about 251% of the Daily Value for vitamin A, but juicing leaves most of the fiber behind and the calories add up faster. Whole carrots fill you up more for the same calories.
Carotenemia: why lots of carrots can tint your skin
If you eat a great many carrots, or drink carrot juice daily, your palms and the soles of your feet may take on a yellow-orange tint. ODS calls this carotenodermia (often called carotenemia) and describes it as a harmless condition that reverses when beta-carotene intake goes down. It is not a sign of vitamin A poisoning: the upper limits set by the Food and Nutrition Board apply only to preformed vitamin A from animal foods, supplements and fortified foods, not to carotenoids from vegetables. If skin color changes without an obvious dietary reason, ask a clinician.
Supplements are a separate story. In two large trials in smokers, ATBC and CARET, beta-carotene pills raised lung cancer risk, as summarized by ODS and in our beta-carotene guide. Nothing like that has been linked to eating carrots, which is one reason nutrition agencies point people to food first.
Are carrots good for you? Who should be careful
For most people, yes. Carrots are a low-calorie, inexpensive vegetable that fits almost any eating pattern, including smaller meals for people on GLP-1 medicines who want more nutrition per bite (see our GLP-1 diet guide). Despite their sweetness, they are not a starchy vegetable; our starchy vegetables guide explains where they fit. A few practical notes:
- Orlistat users: ODS notes that orlistat, the drug in Alli, can lower absorption of fat-soluble vitamins and beta-carotene. Follow the product label and ask a pharmacist about timing with meals.
- Warfarin users: carrots are a modest source of vitamin K, and carrot juice holds more. People on warfarin are told to keep vitamin K intake consistent rather than avoid it; our vitamin K food list explains why.
- Canned and juiced forms: check labels for added salt or sugar.
Want other orange vegetables? Our sweet potato guide covers another big vitamin A source, and our sibling guide to asparagus covers a green vegetable with a very different nutrient profile.
Frequently Asked Questions
What are the main carrots benefits?
Carrots are a rich source of vitamin A from carotenoids, with some fiber, vitamin K and potassium, for very few calories in USDA data.
How many calories are in a carrot?
About 25 calories in one medium raw carrot of 61 grams, and about 27 in half a cup of boiled slices, according to USDA.
Are cooked carrots more nutritious than raw?
For vitamin A, cooking can help. NIH says heat can increase how much beta-carotene the body absorbs. Both forms are good choices.
Can eating too many carrots turn your skin orange?
Yes. NIH describes this as a harmless yellow-orange skin color that fades when you eat fewer carrots.
Is carrot juice as healthy as whole carrots?
Carrot juice is far richer in vitamin A per cup but keeps little of the fiber, and its calories add up faster than whole carrots.
Do carrots improve eyesight?
Vitamin A is needed for normal vision, and night blindness is the first sign of deficiency. Deficiency is rare in the US, so see an eye doctor for vision changes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Asparagus Benefits: USDA Asparagus Nutrition, Folate and Urine Smell, Beta-Carotene: Foods, Vitamin A Conversion and the Smoker Trials, Sweet Potato Nutrition: Calories, Vitamin A and Sweet Potato vs Potato.