Carrots are an orange root vegetable best known for beta-carotene, which the body converts to vitamin A to support vision and immune function. They are low in calories and supply fibre, potassium and small amounts of vitamin K.
Young carrots cook quickly, so keep boiling time short to limit loss of vitamin C and potassium into the water, and pair with a little fat for better beta-carotene absorption.
Where Carrots, young, boiled in unsalted water Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RE) | 1,284 µg | 183% | |
| Potassium | 160 mg | 8% | |
| Calcium | 30.0 mg | 4% | |
| Chloride | 28.0 mg | 4% | |
| Folate | 17.0 µg | 9% | |
| Phosphorus | 15.0 mg | 2% | |
| Vitamin K | 9.20 µg | 8% | |
| Magnesium | 6.00 mg | 2% | |
| Vitamin C | 2.00 mg | 3% | |
| Selenium | 1.00 µg | 2% | |
| Vitamin E (alpha-TE) | 0.560 mg | 5% | |
| Iron | 0.400 mg | 3% | |
| Zinc | 0.200 mg | 2% | |
| Niacin equivalents (NE) | 0.200 mg | 1% | |
| Pantothenic Acid (B5) | 0.180 mg | 3% | |
| Manganese | 0.100 mg | 5% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Thiamin (B1) | 0.050 mg | 5% | |
| Copper | 0.020 mg | 2% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 2.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.200 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 1.80 g | — | |
| Glucose (dextrose) | 1.30 g | — | |
| Fructose | 1.10 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 5,991 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.