Carrots (Raw Mature Root)
Vegetables & Leafy Greens · 16 specs
Direct Answer
Per 100g raw carrots, it delivers 41 kcal, 0.93g protein, 9.58g carbohydrates (2.8g fiber / 6.78g net carbs), 0.24g fat, 835µg Vitamin A RAE (8,285µg beta-carotene / 93% DV), 320mg potassium, and 13.2µg Vitamin K1 with a Glycemic Index of 39.
Source: USDA FoodData Central (NDB# 11124) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 41 kcal (172 kJ) kcal |
| Protein | 0.93 g g |
| Carbohydrates | 9.58 g (Net Carbs: 6.78 g) g |
| Dietary Fiber | 2.80 g g |
| Net Carbohydrates | 6.78 g g |
| Total Sugars | 4.74 g (3.59g sucrose, 0.59g glucose, 0.55g fructose) g |
| Total Fat | 0.24 g g |
| Vitamin K1 | 13.2 µg (11% DV) µg |
| Vitamin A (Beta-Carotene) | 835 µg RAE (93% DV / 8,285µg beta-carotene) µg RAE |
| Vitamin C | 5.9 mg mg |
| Folate (B9) | 19 µg µg |
| Iron (Non-Heme) | 0.30 mg mg |
| Calcium | 33.0 mg mg |
| Potassium | 320 mg (7% DV) mg |
| Glycemic Index (GI) | 39 (Low GI / Raw carrots have minimal glycemic impact) |
| Water Content | 88.3 % % |
Cooking & Fat Carotenoid Bioavailability
Beta-carotene in raw carrots is locked inside rigid crystalline chromoplasts, yielding only ~3% absorption. Cooking carrots in olive oil disrupts cell walls and dissolves beta-carotene into lipid micelles, boosting bioavailability to over 39%.
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