How Many Calories in a Carrot? Source of Precious Fiber
Max Müller
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Max Müller | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
The carrot, also known as the carrot, is one of the most favored root vegetables in Poland. Its chief benefit is the extended durability that allows for extended storage. This makes it possible to enjoy fresh carrots all year round. Discover more about its healthful attributes.
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Nutritional value
Carrots are a vegetable with a low caloric count – just 33 kcal per 100 g. They are composed of nearly 90% water. Carbohydrates are the most common nutrients. An average carrot weighing 45 g has the following nutritional profile: – Energy content: 14.9 kcal, – Protein: 0.5 g, – Fat: 0.1 g, – Total amount of carbohydrates: 3.9 g, – Dietary fiber: 1.6 g.
Valuable fiber fabric
A carrot-based product is a valuable source of dietary fiber, mainly composed of pectin (35%) and cellulose (50%). Although it does not increase nutritional value, it possesses beneficial properties and has a positive impact on the human body, specifically: - improves peristalsis of the digestive tract, - prevents constipation, - serves as a food component for the bacterial flora of the large intestine, - removes toxins, - reduces the concentration of cholesterol and triglycerides, increases their excretion together with stool, - slows down the absorption of glucose from the digestive tract.
Mineral components present in carrots
The carrot root provides certain quantities of essential mineral components, including potassium (282 mg/100 g), magnesium (16 mg/100 g), zinc (0,3 mg/100 g), iron (0,5 mg/100 g), calcium (36 mg/100 g), and sodium (82 mg/100 g).
Nutritional components present in carrots
Carrots contain some B vitamins, such as vitamin B1 (0.1 mg/100 g), vitamin B2 (0.1mg/100 g) and vitamin B3 (0.5 mg/100g), Vitamin B6 (0.1 Mg/100g) and folic acid (32 μg/100g); and vitamin C (3.4 mg/100 G), vitamin E (0.5mg/100 G) and Vitamin K (32.0 μg (100 g). However, the most significant is provitamin A, with 1656 μg of this compound in 100 g of carrots, which covers 240% of daily consumption.
Healthy vision
Beta-carotene (pro-vitamin A) is not only responsible for the orange color of the carrot, but also has numerous health benefits. As an antioxidant, it prevents the formation of free radicals and plays a preventive role against cancer. After absorption from the digestive tract, it is converted into vitamin A, which is responsible for proper vision. It is involved in the processes that occur in the retina of the eye. Moreover, it is a crucial component responsible for proper development of bone tissue and absorbent cells, including the mucous membranes of the oral cavity, the digestive tract, the bladder, and the respiratory tract. Up to 80% of ingested beta-carotene is absorbed from the digestive tract. Carotenoids are less absorbed than vitamin A, and their absorption increases during the preparation of the carrot, such as grinding or cooking.
mgr Max Müller
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