Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs (1Trusted Source, 2Trusted Source).

Carrots contain very little fat and protein (3Trusted Source).

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

Carrots are mainly composed of water and carbs.

The carbs consist of starch and sugars, such as sucrose and glucose (1Trusted Source).

They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.

Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.

Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed (4, 5Trusted Source).

Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes (6Trusted Source, 7Trusted Source).

Pectin is the main form of soluble fiber in carrots (8).

Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.

They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease (9Trusted Source, 10Trusted Source, 11Trusted Source).

What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol (12Trusted Source, 13Trusted Source).

The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements (1Trusted Source, 14).

Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.

Carrots offer many plant compounds, including carotenoids.

These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer (1Trusted Source).

Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.

However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene (19Trusted Source).

The main plant compounds in carrots are:

Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.

Much of the research on carrots has focused on carotenoids.

Diets rich in carotenoids may help protect against several types of cancer.

This includes prostate, colon, and stomach cancers (27Trusted Source, 28Trusted Source, 29Trusted Source).

Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer (30Trusted Source).

Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation (31Trusted Source, 32Trusted Source).

High blood cholesterol is a well-known risk factor for heart disease.

Intake of carrots has been linked to lower cholesterol levels (12Trusted Source, 13Trusted Source).

As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals (33Trusted Source).

For this reason, they may be a useful addition to an effective weight loss diet.

Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids (34Trusted Source).

Carotenoids may also cut your risk of age-related macular degeneration (35Trusted Source, 3

6Trusted Source, 37Trusted Source

).