8 health benefits of carrots

In this article:

• Benefits of carrots
• Nutrition facts
• Ways to incorporate carrots
• The bottom line

In this article

• Benefits of carrots
• Nutrition facts
• Ways to incorporate carrots
• The bottom line

Raw carrot salad recipes have taken social media by storm. These popular root vegetables get their bright orange color from their high beta-carotene content, a potent antioxidant and pigment. Eating a lot of carrots—or other orange fruits and vegetables, for that matter—may give skin a yellow-orange tint. For this reason, some people refer to the viral carrot recipes as “eating your skincare” and a shortcut to what’s been dubbed the “carrot tan.”

There’s some truth behind this: There are skin health benefits of carrots. But they also offer more than that. Carrots also provide dietary fiber and can support overall health, though they’re particularly beneficial for normal vision and antioxidant effects.

8 health benefits of carrots

Eating plenty of vegetables is an important part of a balanced diet. While you should aim for a variety, there’s a case for incorporating carrots into your regular rotation. Here’s what you could gain from eating carrots, according to experts and researchers.

1. Provide antioxidants

“Carrots are rich in beta-carotene, which the body converts to vitamin A,” says Supriya Rao, MD, a quadruple board-certified healthcare provider based in the Greater Boston area. You’ve probably heard of antioxidants and know they’re important, but what do they do? “Antioxidants can help reduce oxidative stress,” Dr. Rao explains. She notes that the antioxidants in carrots, particularly carotenoids, support eye, immune, brain, and skin health, as well as healthy aging. 

Though important, beta-carotene is just one of the carotenoids in carrots. It’s mainly found in orange carrots along with alpha-carotene, lutein, and zeaxanthin. Other carotenoids, such as lycopene, are mainly found in red carrots. Purple carrots also contain carotenoids, though they’re usually higher in anthocyanins, a different class of antioxidants responsible for their unique pigment. 

While more research is needed, antioxidant-rich plant foods may reduce the risk of certain cancers, cardiovascular (heart) disease, and overall risk of death.

If you peel your carrots, you’re going to want to hear this: A good chunk of these antioxidants is in the peel. “The peel of carrots contains over 50% of the phenolic antioxidant compounds in carrots,” says Jenna Volpe, RDN, dietitian and founder of Whole-istic Living in Austin, Texas.

2. Protect against certain eye diseases

Some of the most research-backed benefits of carrots involve eye health. Let’s circle back to two specific carotenoids found in carrots, lutein and zeaxanthin. These antioxidants may help support vision and be linked to a lower risk of certain eye diseases.

The two have been shown to delay the progression of certain eye diseases, such as age-related macular degeneration (AMD) and cataracts. They work by scavenging free radicals to reduce oxidative damage, which can also benefit other organs, such as the skin and heart. 

Carrots may also ward against another common vision problem: night blindness. The vegetable’s vitamin A may help prevent night blindness. Difficulty seeing in low light conditions can occur as a result of vitamin A deficiency, so it makes sense that vitamin A-rich carrots could help.

3. Support the immune system

Antioxidants like vitamin C are heavily associated with boosting immunity. While carrots provide some vitamin C, it’s those potent carotenoids that largely lend them their immune-enhancing properties.

“The beta-carotene and other bioactive compounds in carrots (such as phenolic acid and flavonoids) can optimize the pathways of our immune system, leading to more resilience against infections, viruses, and diseases,” Volpe explains.

Carrots’ primary carotenoid, beta-carotene, may also exhibit anti-inflammatory properties, research suggests. While some inflammation is part of a healthy immune response, too much can dysregulate the immune system. So, keeping inflammation at bay can help get immunity back on track.

4. Aid digestion

Generally speaking, Americans don’t get enough fiber or eat enough fruits and vegetables. One of the perks of carrots is that they’re a good source of dietary fiber, which not only supports healthy digestion but also overall health and wellness.

“Fiber is one of the biggest gut health benefits of carrots,” Dr. Rao says. “They contain both soluble and insoluble fiber, which supports regular bowel movements and helps nourish beneficial gut bacteria.”

Unsurprisingly, eating carrots could increase bowel regularity. A cross-sectional study involving more than 13,000 participants found that higher intake of non-starchy vegetables, including red and orange vegetables, was associated with reduced constipation. This could be chalked up, in part, to carrots’ high fiber content, which attracts water into the gut and adds bulk to stools.

5. Promote healthy skin

We’ve hinted at the link between carrots and skin health, so let’s break it down. Do carrots really turn your skin orange? Yes, they can, but only when eaten in very large amounts over time. This is known as carotenemia, and it’s usually harmless and reversible. Some welcome the yellow-orange tint and liken it to a type of glow (i.e., a carrot tan).

Aside from welcome or unwelcome changes to your skin color, carrots can also support healthy skin with their antioxidant properties, research demonstrates. “The carotenoids in yellow and orange carrots are known to help boost skin cells’ innate resistance to ultraviolet (UV) B-induced skin damage,” Volpe says. This reduced sun sensitivity could lessen the severity of sunburn, though it doesn’t replace the use of sunscreen. 

Carrots may also support skin at a cellular level. “These carotenoids have also been shown to help protect our skin cells from UVA-induced pigmentation and oxidative damage,” Volpe says. She adds that sun damage is a common cause of skin aging, so eating carrots may offer some anti-aging benefits for the skin, hence the “eat your skincare” trend seen online.

6. May reduce risk of heart disease

High cholesterol levels and blood pressure are both risk factors for cardiovascular diseases, the leading cause of death in the U.S. Rich in antioxidants and other nutrients that support heart health, carrots may help improve both.

For starters, beta-carotene and fiber—both found in carrots—may play a role in lowering cholesterol levels. Although beta-carotene is linked to healthier lipid levels in some studies, dietary fiber likely has a stronger effect in significantly reducing cholesterol. 

What’s more, carrots are a good source of potassium, Dr. Rao says. This mineral is associated with supporting healthy blood pressure levels, especially in those with high blood pressure (hypertension), per a 2025 meta-analysis.

While eating carrots is a heart-healthy choice, it’s just one of several factors that may help prevent cardiovascular diseases. “Diets that include a variety of vegetables like carrots are consistently associated with a lower risk of heart disease because they contribute to an overall anti-inflammatory eating pattern,” Dr. Rao explains.

7. Balance blood sugar levels

There’s a reason why carrots are often incorporated in cake and other baked goods: They’re naturally sweet. But does the sugar in carrots spike blood glucose? 

“Carrots are relatively low in fat, high in fiber, and low on the glycemic index, meaning they generally do not cause large blood sugar spikes,” Dr. Rao says. “Carrots are typically well tolerated for people with insulin resistance or Type 2 diabetes when eaten as part of a balanced diet.”

Some animal studies have even shown a beneficial effect of carrots on blood sugar levels, though these findings haven’t been demonstrated in any human trials.

However, there is a caveat worth noting: Large amounts of carrots could increase blood sugar levels in those with Type 2 diabetes, Volpe says. This is especially true of carrot juice, she adds, since it doesn’t contain the fiber that helps buffer glucose. Her recommendation? Eat carrots or drink carrot juice along with sources of protein, fiber, and healthy fats.

8. May support brain health

The antioxidants in carrots, which help reduce oxidative stress, may have brain health benefits, Dr. Rao says. Researchers have begun looking into the potential neuroprotective properties of carotenoids, and while more research is needed, what we know so far is promising.

Carotenoid supplementation was associated with small improvements in cognitive performance in one systematic review. Most of the studies on this topic have been conducted in populations without cognitive impairment, suggesting that carotenoids may reduce the risk of dementia. In people with Alzheimer’s disease, carotenoid intake may help protect against cognitive decline and manage potential symptoms or risk factors. However, the evidence behind its ability to prevent or slow disease progression is still limited.

Carrot nutrition facts

“Carrots are nutrient-dense—my favorite type of food,” Dr. Rao says. We’ve established that they’re a particularly rich source of antioxidants and dietary fiber. Plus, they provide many other nutrients.

The nutrition facts of carrots depend on the portion and how they’re prepared. You can eat cooked or raw carrots or even drink carrot juice, though juicing fruits and vegetables removes the bulk of the beneficial fiber.

While the choice is yours—and a mix of both cooked and raw carrots may be best—the beta-carotene is more bioavailable in cooked carrots, Volpe says. This aligns with one study, which found that carrot juice can provide higher amounts of absorbable beta-carotene than raw carrots.

The typical serving size of carrots is about 1 cup raw and ½ cup cooked, Volpe says. Here’s a look at the nutritional profile of a ½ cup of cooked carrots, per USDA data:

• Calories: 27.3
• Protein: 0.593 grams (g)
• Carbohydrates: 6.41 g
• Fiber: 2.34 g
• Fat: 0.14 g
• Vitamin A: 665 micrograms (µg)
• Vitamin C: 2.81 milligrams (mg)
• Vitamin E: 0.803 mg
• Vitamin K: 10.7 µg
• Potassium: 183 mg
• Manganese: 0.121 mg

As for their safety, the risk is low. “Most people can safely eat carrots,” Dr. Rao says. Those with a carrot allergy should avoid them, as well as anyone who needs to monitor their potassium intake. “If you have advanced kidney disease, you may need to monitor your potassium intake overall, but that’s more of a broader dietary consideration,” Dr. Rao says.

How to maximize your carrot intake

Carrots are as versatile as they are vibrant. You can prepare your own carrot juice, snack on raw carrots, or incorporate them into your cooking. Each preparation method has its advantages, so mix it up or ask a healthcare professional, such as a registered dietitian, for more guidance.

Raw carrots are simple enough to enjoy with your lunch or as a snack. Volpe recommends pairing some baby carrots or carrot sticks with a protein-rich dip, such as hummus. You can also add carrot ribbons to your salads and shredded carrots to your sandwiches.

Cooked carrots let you eat more of them because they cook down, Volpe says. You can add them to soups, stews, stir-fries, and more. They also make a tasty side dish for your dinner. “Maple-glazed carrots are my favorite way to enjoy carrots, and I often recommend it to my clients with irritable bowel syndrome (IBS) because it’s low-FODMAP friendly,” Volpe says.

Bottom line: Don’t underestimate the humble carrot

Like potatoes or broccoli, carrots are a popular and versatile veggie to keep on hand. They can last for a few weeks in the refrigerator, which is a good incentive to pick up a bag of whole or baby carrots on every grocery run. 

Whether you prefer them raw, cooked, or juiced, one thing’s for certain: Carrots are a great source of nutrients. They’re a good source of fiber and some micronutrients, though they’re particularly rich in the antioxidant beta-carotene. This gives orange carrots their colorful hue and may have potential benefits for eye, heart, immune, and brain health. They may even be linked to a lower risk of some chronic diseases. While there are many ways to prepare them, the best way to eat carrots is the one you prefer.