6 Health Benefits of Carrots
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6 Potential Health Benefits of Carrots

6 Potential Health Benefits of Carrots
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Published on February 13, 2026
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Carrots are so versatile and ubiquitous, it’s easy to take for granted how healthy they are. These crunchy root vegetables are among the top five most consumed veggies in the United States, standing out for their convenient uses in soups, salads, sides, and snacking.

 Simply peel — or not, the peel contains nutrients, too — and this crunchy, slightly sweet food reliably delivers.

With their high vitamin A content, carrots are famously touted as a go-to for better vision. But eye health is only one way regular consumption — from baby food to rainbow roots — can make you healthier.

Carrot Nutrition Facts

Carrots are rich in beta-carotene, which is a red-orange pigment known as a carotenoid that lends color to veggies you see in the produce aisle.

 This precursor of vitamin A is also associated with potent antioxidant benefits in cells and bodily tissue.

You can also expect to ingest the following nutrients in a 1 cup serving of raw carrots:

  • Calories: 53
  • Total fat: 0.3 grams (g)
  • Saturated fat: 0.03 g
  • Trans fat: 0 g
  • Cholesterol: 0 milligrams (mg)
  • Sodium: 90 mg
  • Total carbohydrate: 11.6 g
  • Dietary fiber: 3.5 g
  • Total sugars: 5.7 g
  • Added sugars: 0 g
  • Protein: 1 g
  • Vitamin D: 0 micrograms (mcg)
  • Vitamin C: 5 mg
  • Calcium: 43 mg
  • Iron: 0.14 mg
  • Potassium: 310 mg

6 Possible Health Benefits of Carrots You Should Know About

Research shows that carrots can benefit your body in a variety of ways. Learn more about the health perks that can follow when you start eating more of them.

1. Carrots Promote Vision and Eye Health

Carrots stop short of giving you X-ray vision, but their concentrated beta-carotene content does benefit your peepers in more than one way.

Indeed, vision-boosting antioxidants called carotenoids are named after carrots.

 Two carotenoids called lutein and zeaxanthin that are abundant in these veggies may be particularly helpful in preventing macular degeneration, an age-related eye disease that damages the central part of the retina. Lutein and zeaxanthin are the only two carotenoids that accumulate in the retina, and they bind to proteins that help protect your eyes from damage, also protecting the eyes from cataracts.

“Vitamin A is important for eye health, so regular consumption of carrots, among other nutrient-rich foods, can certainly support eye health,” explains nutrition consultant Chris Mohr, PhD, RD of Louisville, Kentucky.

2. Carrots Support Healthy Digestion

If you're looking to improve the health of your gut microbiome — or your digestion in general — carrots can help.

“Carrots have both soluble and insoluble fiber,” says Haley Bishoff, RDN, the founder of Rūtsu Nutrition in Las Vegas. “Both types of fiber can have a positive impact on a healthy gut microbiome by feeding beneficial gut bacteria.” Soluble fiber dissolves in water and helps move food through the colon. Insoluble fiber doesn’t dissolve in fluids, so it helps create softer, bulkier, and more regular stools, says Bishoff.

Carrots are also a low-FODMAP diet food, which is a style of eating that temporarily eliminates problematic foods that may help manage symptoms of irritable bowel syndrome (IBS).

3. Carrots May Help Lower Cholesterol

The fiber that makes carrots a good choice for digestion also has a beneficial impact on cholesterol, which has long been linked to heart disease. Research shows that a high-fiber diet helps lower LDL cholesterol, which is the type of cholesterol that leads to plaque buildup in the arteries.

 The suggested amount of fiber to consume a day depends on your age and calorie intake, but food experts say people should aim for roughly 14 g of fiber for every 1,000 calories they consume.

 According to Mohr, carrots can make a major dent in this goal.
“Carrots have about 1.5 g of fiber each, which can add up quickly,” he says.

4. Carrots May Help Boost Immunity

Mohr says these veggies provide many vitamins, minerals, and antioxidants involved in immunity. According to one systematic review, elevated immune health is among the veggies’ top benefits.

“Specifically, they offer beta-carotene, potassium, and vitamin C, which can all support cells and a stronger immune system,” he says.

One review found that carrots help protect immune cells from damage and keep immune responses balanced, so they aren’t swinging from overactive to underactive, which won’t effectively protect the body from germs such as bacteria and viruses.

5. Carrots Can Be Part of a Cancer-Preventive Diet

The fiber, antioxidants, and other phytochemicals carrots contain may also help protect against developing life-threatening diseases such as cancer.

“Beta-carotene is a powerful antioxidant that helps fight against cancer and inflammation in the body,” Bishoff says.

But you should stick with carrots — and not beta-carotene supplements. Current research doesn’t support the use of high-dose beta-carotene supplements for preventing the disease, since it’s been linked to higher risk of lung cancer in male smokers and aggressive prostate cancer.

6. Carrots May Help Speed Weight Loss

Carrots are often associated with healthy eating and dieting, and they have that reputation for good reason: With roughly 50 calories per cup and plenty of filling fiber, carrots are a far healthier option for those who crave ultra-processed foods that have crunch or sweetness.

“One cup of baby carrots contains between 3 to 4 g of fiber, which can help keep you satiated, while controlling blood sugar levels and fighting off food cravings,” says Bishoff.

In one study on men with obesity, those who ate more carotenoid-rich veggies (like carrots) for 8 weeks had significantly reduced belly fat.

How to Incorporate Carrots Into Your Lifestyle

If you’re ready to evolve from nibbling on baby carrots to preparing these root veggies in meals, here are some delicious ways to enjoy them.

Practical Tips on Using or Consuming Carrots

Bagged baby carrots are a clear convenience winner, and those ready-to-eat carrots make quick work of dinnertime sides if you roast, steam, or sautée them. Frozen carrots can be just as nutrient-rich as fresh ones, and they keep longer.

Experiment with different color varieties, such as purple, yellow, or red carrots, or a bag that features all of them. They’ll contain slightly different flavor notes — and antioxidants — which may also add a little pizzazz to your lunchtime salad.

You can also experiment with how you slice them, such as shaving them for salads or cutting long matchsticks for carrot “fries.” It’s okay to eat carrots with their skin as long as they’ve been thoroughly washed. Some research even shows that unpeeled carrots contain higher levels of antioxidants.

And though you’re welcome to purchase organic carrots if you prefer their smaller environmental impact, research doesn’t show a significant difference in antioxidants between organic and conventionally grown carrots.

How to Prepare Carrots

A carrot tray with ranch dressing, guacamole, or tzatziki is always a healthy, low-stress snack or appetizer. Then again, if you’re not a fan of raw carrots (or just want to mix things up), consider a cooking method like roasting, which brings out the veggies’ inherent sweetness. “If you prefer cooked carrots, simply peel, chop, and place your carrots on a sheet pan with some olive oil, fresh rosemary, garlic, and onion,” Bishoff suggests. Mohr says a drizzle of honey or crumbled feta cheese makes a great topping, too.

Another simple option for cold-weather cooking: soup. “Carrots can be boiled and blended into hearty soups for the winter season, making an antioxidant-rich and immune-boosting recipe,” Bishoff says.

More possibilities include tossing diced raw carrots into green salads, adding shaved ones to sandwiches or pasta salads, or using mashed carrot puree as a starter for a unique veggie hummus. In short, there’s no wrong way to use a carrot.

The Takeaway

  • Carrots are one of the most popular veggies and are highly nutritious. They are low in calories and rich in beta-carotene, fiber, potassium, and antioxidants, all of which are nutrients that have been linked to better health.
  • Regular carrot consumption may lead to better eye health, improved digestion, a healthier heart, cancer prevention, and better weight management.
  • Carrots are easy to add to meals in many forms, whether it’s fresh, frozen, or raw. They also come in a variety of colors beyond orange that have different flavor and nutrient profiles
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Julie Cunningham

Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham is a registered dietitian-nutritionist and a certified diabetes care and education specialist.

Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Cunningham has worked in women's and children's health, cardiology, and diabetes. She has written for Abbott Nutrition News, Edgepark Medical HealthInsights, diaTribe, Babylist, and others. She is also the author of 30 Days to Tame Type 2 Diabetes.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

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Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for The Washington Post, Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics.
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