scored 89/100
Also known as carrot, baby carrots
Carrots are a root vegetable exceptionally rich in beta-carotene (provitamin A) and fiber, providing only 41 calories per 100g while delivering significant micronutrients essential for eye health and metabolic function.
5.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Carrots (Daucus carota) originated in Central Asia and have been cultivated for over 1,000 years, evolving from purple and white varieties to the orange cultivars dominant today. Orange carrots derive their color from high concentrations of beta-carotene, a carotenoid that converts to retinol (vitamin A) in the body. Beyond carotenoids, carrots contain falcarinol and other polyacetylene compounds with potential antioxidant properties. Their high fiber content (2.8g per 100g) supports gut microbiota diversity and metabolic health—critical factors in longevity research. Carrots also provide potassium (320mg per 100g) for cardiovascular regulation and vitamin K for bone mineralization. The low caloric density combined with satiety-promoting fiber makes carrots valuable for weight management, a key longevity determinant. Raw carrots retain maximum enzyme activity and phytonutrients, while cooked carrots show improved beta-carotene bioavailability due to cell wall breakdown. Regular carrot consumption has been associated with reduced cardiovascular disease risk and improved metabolic markers in population studies.
Beta-carotene converts to retinol, supporting retinal function and protecting photoreceptor cells from oxidative damage. Lutein present in carrots also accumulates in the macula.
Potassium regulates blood pressure; fiber reduces LDL cholesterol; carotenoids and polyphenols reduce arterial inflammation and oxidative stress.
Insoluble and soluble fiber (particularly pectin) serve as prebiotic substrates, promoting beneficial bacterial growth and short-chain fatty acid production.
Beta-carotene and polyacetylene compounds (falcarinol) exhibit antiproliferative and antioxidant effects in epithelial tissues.
High fiber content slows gastric emptying and glucose absorption; carotenoids improve insulin sensitivity.
Carrots provide sustained energy via complex carbohydrates and fiber, making them suitable for any meal or snack. Consuming with meals enhances fat-soluble carotenoid absorption. No time-dependent mechanisms exist that would restrict consumption.
Breaks a fast
Carrot consumption during fasting periods would break a strict fast due to 9.6g carbohydrates per 100g, though the 41 calorie density minimizes metabolic impact on intermittent fasting protocols.
Per 100 g of the default form. Bars show how much higher or lower carrots is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Carrots is classified as a root vegetable (vegetable). Carrots are a root vegetable exceptionally rich in beta-carotene (provitamin A) and fiber, providing only 41 calories per 100g while delivering significant micronutrients essential for eye health and metabolic function.
Carrots scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Vitamin B6, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, carrots is highest in Vitamin A (~284% DV).
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.8 g of net carbs (8.2 g total minus 2.4 g fiber).
Best any time of day. Carrots provide sustained energy via complex carbohydrates and fiber, making them suitable for any meal or snack. Consuming with meals enhances fat-soluble carotenoid absorption. No time-dependent mechanisms exist that would restrict consumption.
A typical serving is around 85 g (~35 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating carrots alongside several other vegetable sources.
Carrots pairs nicely with: Pair with healthy fats (olive oil, avocado, nuts) because fat-soluble beta-carotene absorption increases 5-10 fold in the presence of dietary fat; Combine with leafy greens (spinach, kale) because both provide complementary carotenoids (lutein, zeaxanthin) with synergistic antioxidant effects; Pair with vitamin C sources (citrus, bell peppers, tomatoes) because ascorbic acid enhances iron bioavailability and supports collagen synthesis; Combine with alliums (garlic, onions) because sulfur compounds enhance Phase II detoxification enzyme activity alongside carrot polyphenols.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients carrots contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients carrotscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.