Carrots
A familiar root vegetable best known for beta-carotene, which the body converts to vitamin A for vision and immune support.
Vision
Immunity
Heart Health
Carrots are high in beta-carotene, fiber, vitamin K1, and antioxidants. They support eye and immune health. Eat carrots raw, roasted, or juiced for a sweet, crunchy snack.
Carrots
Per
1 cup, chopped, raw (128g)
Calories
52
Vitamin K
14%
Vitamin A
119%
Vitamin C
8%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
4%
Potassium
9%
Calcium
3%
Fiber
3.6g
Nutrition Highlights
Beta-carotene, vitamin K, fiber
Fuhrman ANDI chart, cooked, 1.5 cups — our serving is raw
Nutrition Density Score (ANDI Score)
336
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Cooking actually increases how much beta-carotene your body can absorb compared to raw, since heat breaks down the tough plant cell walls.
Absorption Boost
Healthy fats (olive oil, hummus) — beta-carotene is fat-soluble and absorbs poorly without it
Black pepper — modestly enhances carotenoid absorption
Use Caution If
You're managing blood sugar closely — cooked carrots have a higher glycemic index than raw
You eat very large amounts regularly — extreme excess beta-carotene can (harmlessly) tint the skin orange
Storage
Remove the green tops, which pull moisture from the root, and refrigerate in a perforated bag for several weeks.
Biomarkers to Track
Subjective
(Daily)
Visual comfort in low light
Skin tone and appearance
Objective
(Quarterly)
Vitamin A / beta-carotene status
LDL cholesterol