Carrot

In plain English

Carrots are famous for vitamin A, but they don't contain any. They contain beta-carotene, which your body has to convert: 100 g of raw carrot gives 835 µg , 119% of the 700 µg US for women. Preparation matters. In a very small study (4 people), carrots stir-fried in oil gave 6.5 times more vitamin A than raw carrots. Carrots also make their own fungicide, falcarinol, at 0.7–4.06 mg per 100 g. No safety limit has been set for it, and no toxic effect has been reported at normal carrot intakes.

Figures and sources are under Show the numbers.

Whose daily amount?

aged 31–50

ID card

Scientific name: Daucus carota subsp. sativus
Kingdom: plant
Family: Apiaceae
Part eaten: root (taproot)
In the kitchen: vegetable

Source: Kew Plants of the World Online (not yet checked against Kew).

Top 3 nutrients

% of the US daily amount, 100 g raw, for a 31–50-year-old woman, 70 kg.

Vitamin A: 119% of 700 µg [US RDA]
Vitamin K: 14.7% of 90 µg [US AI]
Potassium: 12.3% of 2600 mg [US AI]

What you have to deal with

100 g raw, for a 31–50-year-old woman, 70 kg. Each compound on its own; they are never added together.

Falcarinol: 0.7–4.06 mg in 100 g, no established safety limit. Cell study
Falcarindiol: 0.48–4.04 mg in 100 g, no established safety limit. Animal study
Falcarindiol-3-acetate: 0.51–2.16 mg in 100 g, no established safety limit. Not graded

What changes it

Falcarinol: Evenly distributed through the root, so peeling removes little. Boiling reduces polyacetylenes; whole carrots retain more than cut pieces. [source]
Falcarindiol: Concentrated mainly in the peel, so peeling removes a large share (no % found). Main cause of bitter off-taste. [source]
Falcarindiol-3-acetate: Reduced by hot-water treatment; no % found. [source]
Vitamin A (beta-carotene): raw ~11% vs stir-fried in oil 75% (6.5× more retinol) [source] Human trial, n=4

Ripe fruit is the one part of a plant that 'wants' to be eaten, so its seeds get spread, and it drops its defenses as it ripens. Green tomatoes carry 0.9–55 mg of tomatine per 100 g; red ones 0.03–0.08 mg (Friedman & Levin 1995). Seeds, roots, tubers and leaves stay defended.

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Key nutrients per 100 g

USDA FoodData Central label amounts. Each preparation is FDC's own entry, per 100 g as eaten; no cooking factors are applied.

Nutrient	raw [FDC 170393]	boiled [FDC 170394]
Protein	0.93 g [USDA]imputed	0.76 g [USDA]
Fat	0.24 g [USDA]imputed	0.18 g [USDA]
Carbohydrate: not essential	9.58 g [USDA]calculated	8.22 g [USDA]calculated
The US National Academies: 'The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.' The same report says the amount that gives optimal health 'is unknown', and still sets a recommended 130 g a day. [IOM 2005, p. 275] [RDA 130 g a day]
Fiber	2.8 g [USDA]	3 g [USDA]
Sugars	4.74 g [USDA]calculated	3.45 g [USDA]no FDC derivation code
Vitamin A A carotenoids, converted to at IOM 12:1 / 24:1	835 µg [USDA]calculated	852 µg [USDA]calculated
Vitamin C	5.9 mg [USDA]	3.6 mg [USDA]
Vitamin D	0 µg ( by USDA) [USDA]	0 µg ( by USDA) [USDA]
Vitamin E	0.66 mg [USDA]imputed	1.03 mg [USDA]
Vitamin K1vitamin K1 (phylloquinone); K2 (MK-4) not reported by FDC for this food	13.2 µg [USDA]	13.7 µg [USDA]
Folate (DFE)	19 µg [USDA]calculated	14 µg [USDA]calculated
Vitamin B6	0.138 mg [USDA]	0.153 mg [USDA]
Potassium	320 mg [USDA]	235 mg [USDA]
Magnesium	12 mg [USDA]	10 mg [USDA]
Calcium	33 mg [USDA]	30 mg [USDA]
Iron	0.3 mg [USDA]	0.34 mg [USDA]
Zinc	0.24 mg [USDA]	0.2 mg [USDA]
Beta-carotene A carotenoid, label amount (not )	8280 µg [USDA]imputed	8330 µg [USDA]
Alpha-carotene A carotenoid, label amount (not )	3480 µg [USDA]	3780 µg [USDA]
Beta-cryptoxanthin A carotenoid, label amount (not )	0 µg [USDA]	0 µg [USDA]imputed

Daily amounts per 100 g raw

The same 100 g against five sets of daily amounts for adults aged 31–50: US/Canada (National Academies), UK (PHE 2016), EU (EFSA), Australia/NZ (NHMRC) and WHO/FAO. Your choice is highlighted. Each line names its type (RDA, RNI, PRI, RDI, AI, and so on) and links to its source. Label amounts, with no absorption factors. Where a body sets no value, it says so; no other body's figure is used instead.

Nutrient	Per 100 g raw	Daily amounts, woman 31–50
Protein	0.93 g	US/Canada (your choice) 2.02% of 46 g [RDA] [source] UK 2.07% of 45 g [RNI] [source] EU (EFSA) 1.6% of 58.1 g [PRI] [source]0.83 per kg body weight × 70 kg Australia/NZ 2.02% of 46 g [RDI] [source] WHO 1.6% of 58.1 g [safe level] [source]0.83 per kg body weight × 70 kgfor top-quality protein (PDCAAS 1.0): "The value accepted for the safe level of intake is 0.83 g/kg per day, for proteins with a protein digestibility-corrected amino acid score value of 1.0. (PDF p. 256)"
Fiber	2.8 g	US/Canada (your choice) 11.2% of 25 g [AI] [source]total fiber UK 9.33% of 30 g [recommendation] [source] EU (EFSA) 11.2% of 25 g [AI] [source] Australia/NZ 11.2% of 25 g [AI] [source] WHO 11.2% of 25 g [at least] [source]
Vitamin Aprovitamin A carotenoids, converted to RAE at IOM 12:1 / 24:1	835 µg RAEfrom Beta-carotene: 8280 µg (label amount), gives 690 µg RAEfrom Alpha-carotene: 3480 µg (label amount), gives 145 µg RAEfrom Beta-cryptoxanthin: 0 µg (label amount), gives 0 µg RAE	US/Canada (your choice) 119% of 700 µg [RDA] [source]µg , so it compares directly with the plate's RAE figure UK units differ, not computed: UK and EFSA use retinol equivalents (RE); the plate uses [source] EU (EFSA) units differ, not computed: UK and EFSA use retinol equivalents (RE); the plate uses [source] Australia/NZ units differ, not computed: Australia/NZ and WHO use retinol equivalents (RE); the plate uses [source] WHO units differ, not computed: Australia/NZ and WHO use retinol equivalents (RE); the plate uses [source]
Vitamin C	5.9 mg	US/Canada (your choice) 7.87% of 75 mg [RDA] [source] UK 14.8% of 40 mg [RNI] [source] EU (EFSA) 6.21% of 95 mg [PRI] [source] Australia/NZ 13.1% of 45 mg [RDI] [source] WHO 13.1% of 45 mg [RNI] [source]
Vitamin E	0.66 mg	US/Canada (your choice) 4.4% of 15 mg [RDA] [source]alpha-tocopherol UK 22% of 3 mg [safe intake] [source] EU (EFSA) 6% of 11 mg [AI] [source] Australia/NZ 9.43% of 7 mg [AI] [source]in mg alpha-tocopherol equivalents WHO 8.8% of 7.5 mg [best estimate] [source]
Vitamin K1vitamin K1 (phylloquinone); K2 (MK-4) not reported by FDC for this food	13.2 µg	US/Canada (your choice) 14.7% of 90 µg [AI] [source]compared with vitamin K1, the form plants contain UK 18.9% of 70 µg [guidance] [source]about 1 µg per kg body weight EU (EFSA) 18.9% of 70 µg [AI] [source]vitamin K1 Australia/NZ 22% of 60 µg [AI] [source]compared with vitamin K1, the form plants contain WHO 24% of 55 µg [RNI] [source]compared with vitamin K1, the form plants contain
Folate (DFE)	19 µg	US/Canada (your choice) 4.75% of 400 µg [RDA] [source]µg DFE UK 9.5% of 200 µg [RNI] [source]UK value is not DFE, so it is compared with food folate EU (EFSA) 5.76% of 330 µg [PRI] [source]compared with folate DFE Australia/NZ 4.75% of 400 µg [RDI] [source]compared with folate DFE WHO 4.75% of 400 µg [RNI] [source]compared with folate DFE
Vitamin B6	0.138 mg	US/Canada (your choice) 10.6% of 1.3 mg [RDA] [source]rises to 1.7 men / 1.5 women from age 51 UK 11.5% of 1.2 mg [RNI] [source] EU (EFSA) 8.62% of 1.6 mg [PRI] [source] Australia/NZ 10.6% of 1.3 mg [RDI] [source]NHMRC public consultation on vitamin B6 closed 30 Sep 2026; value may be revised WHO 10.6% of 1.3 mg [RNI] [source]
Potassium	320 mg	US/Canada (your choice) 12.3% of 2600 mg [AI] [source] UK 9.14% of 3500 mg [RNI] [source] EU (EFSA) 9.14% of 3500 mg [AI] [source] Australia/NZ 11.4% of 2800 mg [AI] [source] WHO 9.12% of 3510 mg [at least] [source]
Magnesium	12 mg	US/Canada (your choice) 3.75% of 320 mg [RDA] [source]ages 19–30: men 400, women 310 UK 4.44% of 270 mg [RNI] [source] EU (EFSA) 4% of 300 mg [AI] [source] Australia/NZ 3.75% of 320 mg [RDI] [source] WHO 5.45% of 220 mg [RNI] [source]
Calcium	33 mg	US/Canada (your choice) 3.3% of 1000 mg [RDA] [source]women 51–70: 1,200 UK 4.71% of 700 mg [RNI] [source] EU (EFSA) 3.47% of 950 mg [PRI] [source]age 25 and over; 1000 mg for ages 18–24 Australia/NZ 3.3% of 1000 mg [RDI] [source] WHO 3.3% of 1000 mg [RNI] [source]
Ironnonheme iron	0.3 mg	US/Canada (your choice) 1.67% of 18 mg [RDA] [source]women 51+: 8 UK 2.03% of 14.8 mg [RNI] [source]UK women's 14.8 mg applies to ages 19–50 EU (EFSA) 1.88% of 16 mg (premenopausal); 2.73% of 11 mg (postmenopausal) [PRI] [source] Australia/NZ 1.67% of 18 mg [RDI] [source] WHO 0.51–1.53% of 19.6–58.8 mg, depends on diet [RNI] [source]depends on diet: WHO gives one figure for each level of iron absorption from the diet (15%, 12%, 10% and 5%)
Zinc	0.24 mg	US/Canada (your choice) 3% of 8 mg [RDA] [source] UK 3.43% of 7 mg [RNI] [source] EU (EFSA) 3.2% of 7.5 mg [PRI] [source]lowest band (300 mg phytate/day) shown, because the plate's phytate figure is not usable yet Australia/NZ 3% of 8 mg [RDI] [source] WHO 2.45–8% of 3–9.8 mg, depends on diet [RNI] [source]depends on diet: WHO gives one figure for each level of zinc absorption from the diet (high, moderate and low)

Other nutrients with a daily amount

Nutrient	Per 100 g raw	Daily amounts, woman 31–50
Vitamin D	0 µg (assumed zero by USDA)	US/Canada (your choice) 0% of 15 µg [RDA] [source]every food is by USDA UK 0% of 10 µg [RNI] [source]every food is by USDA EU (EFSA) 0% of 15 µg [AI] [source]every food is by USDA Australia/NZ 0% of 5 µg [AI] [source]every food is by USDA WHO 0% of 5 µg [RNI] [source]every food is by USDA
Thiamin	0.066 mg	US/Canada (your choice) 6% of 1.1 mg [RDA] [source] UK 8.25% of 0.8 mg [RNI] [source] EU (EFSA) per MJ of energy intake (0.1 mg/MJ); there is no sourced energy default, so it needs an energy intake [source] Australia/NZ 6% of 1.1 mg [RDI] [source] WHO 6% of 1.1 mg [RNI] [source]
Riboflavin	0.058 mg	US/Canada (your choice) 5.27% of 1.1 mg [RDA] [source] UK 5.27% of 1.1 mg [RNI] [source] EU (EFSA) 3.62% of 1.6 mg [PRI] [source] Australia/NZ 5.27% of 1.1 mg [RDI] [source] WHO 5.27% of 1.1 mg [RNI] [source]
Niacin	not computed	US/Canada (your choice) units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] UK units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] EU (EFSA) units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] Australia/NZ units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] WHO units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source]
Vitamin B12	0 µg (assumed zero by USDA)	US/Canada (your choice) 0% of 2.4 µg [RDA] [source]every food is by USDA UK 0% of 1.5 µg [RNI] [source]every food is by USDA EU (EFSA) 0% of 4 µg [AI] [source]every food is by USDA Australia/NZ 0% of 2.4 µg [RDI] [source]every food is by USDA WHO 0% of 2.4 µg [RNI] [source]every food is by USDA
Selenium	0.1 µg	US/Canada (your choice) 0.182% of 55 µg [RDA] [source] UK 0.167% of 60 µg [RNI] [source] EU (EFSA) 0.143% of 70 µg [AI] [source] Australia/NZ 0.167% of 60 µg [RDI] [source] WHO 0.385% of 26 µg [RNI] [source]
Iodine	not computed	US/Canada (your choice) not reported: FDC has no figure for any food on the plate [source] UK not reported: FDC has no figure for any food on the plate [source] EU (EFSA) not reported: FDC has no figure for any food on the plate [source] Australia/NZ not reported: FDC has no figure for any food on the plate [source] WHO not reported: FDC has no figure for any food on the plate [source]
Copper	0.045 mg	US/Canada (your choice) 5% of 0.9 mg [RDA] [source]table gives 900 µg UK 3.75% of 1.2 mg [RNI] [source] EU (EFSA) 3.46% of 1.3 mg [AI] [source] Australia/NZ 3.75% of 1.2 mg [AI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2
Manganese	0.143 mg	US/Canada (your choice) 7.94% of 1.8 mg [AI] [source] UK no value set [source] EU (EFSA) 4.77% of 3 mg [AI] [source] Australia/NZ 2.86% of 5 mg [AI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2
Phosphorus	35 mg	US/Canada (your choice) 5% of 700 mg [RDA] [source] UK 6.36% of 550 mg [RNI] [source] EU (EFSA) 6.36% of 550 mg [AI] [source] Australia/NZ 3.5% of 1000 mg [RDI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2
Sodium	69 mg	US/Canada (your choice) 4.6% of 1.5 g [AI] [source]table gives 1,500 mg; this is an adequate intake, not a limit UK the UK figure (2.4 g) is a maximum, not a need [source] EU (EFSA) 3.45% of 2 g [safe and adequate] [source] Australia/NZ 3.45% of 2 g [SDT] [source]NHMRC public consultation on sodium closed 30 Sep 2026; values may be revisedadequate intake (): 460–920 mg/day; shown for reference, no % WHO 3.45% of 2 g [limit] [source]
Choline	8.8 mg	US/Canada (your choice) 2.07% of 425 mg [AI] [source] UK no value set [source] EU (EFSA) 2.2% of 400 mg [AI] [source] Australia/NZ 2.07% of 425 mg [AI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2

Absorption

Vitamin A (beta-carotene)

raw ~11% vs stir-fried in oil 75% (6.5× more retinol)

Very small study (n=4); show with that caveat

Ghavami, Coward & Bluck 2012, Br J Nutr [source] Human trial, n=4

What comes with it: what the carbohydrate becomes

Per 100 g as eaten, from UK CoFID 2021 (McCance and Widdowson). CoFID gives starch and sugars as monosaccharide equivalents, so half of sucrose counts as glucose and half as fructose. This is a different measure from USDA's “carbohydrate, by difference” in the table above, and the two are never mixed.

carrot

Most of the carbohydrate in raw carrot is sugar. 100 g ends up as about 3.7 g of glucose and about 3.6 g of fructose.

Becomes glucosefree glucose + starch + half of sucrose	3.7 g [UK CoFID 2021]
Becomes fructosefree fructose + half of sucrose	3.6 g [UK CoFID 2021]
Starch	0.1 g [UK CoFID 2021]
Glucosefree glucose	1.1 g [UK CoFID 2021]
Fructosefree fructose	1.1 g [UK CoFID 2021]
Sucrosehalf glucose, half fructose once digested	5 g [UK CoFID 2021]
Maltoseother sugar, shown as it is	0 g [UK CoFID 2021]
Lactoseother sugar, shown as it is	0 g [UK CoFID 2021]
Galactoseother sugar, shown as it is	trace [UK CoFID 2021]
Oligosaccharidesshown on its own, not split	0.3 g [UK CoFID 2021]
Total sugars	7.2 g [UK CoFID 2021]
Carbohydrate (CoFID, available)starch + sugars + oligosaccharides, as monosaccharide equivalents	7.7 g [UK CoFID 2021]
Fiber (AOAC)fiber, not counted as sugar	3.9 g [UK CoFID 2021]
Fiber (NSP)fiber, not counted as sugar	2.1 g [UK CoFID 2021]

UK CoFID 2021 13-496: Carrots, old, raw [source]

carrot (boiled)

Most of the carbohydrate in boiled carrot is sugar. 100 g ends up as about 3.15 g of glucose and about 2.65 g of fructose.

Becomes glucosefree glucose + starch + half of sucrose	3.15 g [UK CoFID 2021]
Becomes fructosefree fructose + half of sucrose	2.65 g [UK CoFID 2021]
Starch	0.3 g [UK CoFID 2021]
Glucosefree glucose	0.9 g [UK CoFID 2021]
Fructosefree fructose	0.7 g [UK CoFID 2021]
Sucrosehalf glucose, half fructose once digested	3.9 g [UK CoFID 2021]
Maltoseother sugar, shown as it is	0 g [UK CoFID 2021]
Lactoseother sugar, shown as it is	0 g [UK CoFID 2021]
Galactoseother sugar, shown as it is	trace [UK CoFID 2021]
Oligosaccharidesshown on its own, not split	0.2 g [UK CoFID 2021]
Total sugars	5.5 g [UK CoFID 2021]
Carbohydrate (CoFID, available)starch + sugars + oligosaccharides, as monosaccharide equivalents	6 g [UK CoFID 2021]
Fiber (AOAC)fiber, not counted as sugar	2.8 g [UK CoFID 2021]
Fiber (NSP)fiber, not counted as sugar	2.1 g [UK CoFID 2021]

UK CoFID 2021 13-497: Carrots, old, boiled in unsalted water [source]

What comes with it: compounds

Amounts for 100 g of each preparation. Thresholds are worked out for 70 kg body weight.

Falcarinol (carotatoxin)

As the source gives it: 0.7–4.06 mg/100 g, fresh weight [source]
Dose: raw: 0.7–4.06 mg in 100 gboiled: 0.7–4.06 mg in 100 g (raw value; cooking changes this, see note)
Cooking: Evenly distributed through the root, so peeling removes little. Boiling reduces polyacetylenes; whole carrots retain more than cut pieces. [source]
Threshold: No established threshold [source]No established threshold. Literature toxicology only: neurotoxic in mice at high concentrations (Crosby & Aharonson 1967); LD50 100 mg/kg in mice by injection, not oral (via Alfurayhi et al. 2023 review)
Effect: Biphasic (hormesis): stimulates cell growth at low concentrations, kills cells at high ones. Allergenic on repeated skin contact. No toxic effect reported at normal carrot intakes. Cell study
Used in / studied for: Studied for colorectal cancer prevention: carrot or pure falcarinol reduced precancerous lesions and tumours in rats. Authors estimate a human equivalent of ~12 mg falcarinol + 12 mg falcarindiol/day. A 1-year human carrot-juice trial (NCT06335420) is registered; no results found.Dose studied: ~12 mg/day (rat-derived human estimate)In a portion: 80 g raw carrot ≈ 0.56–3.2 mg (calculated from 0.70–4.06 mg/100 g)Animal study [source]

Falcarindiol

As the source gives it: 0.48–4.04 mg/100 g, fresh weight [source]
Dose: raw: 0.48–4.04 mg in 100 gboiled: 0.48–4.04 mg in 100 g (raw value; cooking changes this, see note)
Cooking: Concentrated mainly in the peel, so peeling removes a large share (no % found). Main cause of bitter off-taste. [source]
Threshold: No established threshold [source]No established threshold. LD50 >200 mg/kg in rats (route not stated), via review
Effect: Bitter taste; antifungal in the plant. No documented human toxicity at dietary levels. Animal study
Used in / studied for: Co-administered with falcarinol in the 2017 rat colon study; synergistic in cell studies.Animal study [source]

Falcarindiol-3-acetate

As the source gives it: 0.51–2.16 mg/100 g, fresh weight [source]
Dose: raw: 0.51–2.16 mg in 100 gboiled: 0.51–2.16 mg in 100 g (raw value; cooking changes this, see note)
Cooking: Reduced by hot-water treatment; no % found. [source]
Threshold: No established thresholdNo established threshold; no toxicology found
Effect: No human toxicity data found. Not graded

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