Nutritional Food Fact Sheet Series


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Carrots are sweet tasting vegetables grown in the ground. They help our eyes, hair, and skin stay healthy and strong.    

What do we know about carrots?

Carrots were first grown about 5,000 years ago in Asia and have become a favourite vegetable for many northern gardeners. Eating locally grown vegetables and traditional foods helps keep our bodies healthy.   

Originally carrots were white. Now they can be orange, purple, red, white and yellow.  If you are buying fresh carrots, look for the ones with a deep orange or other colour.  Carrots can also be bought frozen or canned.

Many northern communities have one or more community, backyard, indoor garden or greenhouse. What is your community growing this year?

Nutrients in carrots

Nutrient Content per Serving

Carrots, raw
125 mL (67.5g)

Excellent Source supplies 25%  or more of a nutrient per day

Very high
Beta Carotene

Good Source supplies 15 - 24% of a nutrient per day  
Fair Source supplies 5 -14% of a nutrient per day

Vitamin C

  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Carrots are second only to sweet potatoes as an excellent source of beta carotene (vitamin A).  Vitamin A is needed for healthy skin, bones and teeth as well as to fight sickness.
  • Carrots are a fair source of B vitamins, like niacin and B6, which help our bodies use energy from foods.  B vitamins are important for growth and healthy skin, hair, nerves and muscles.
  • Carrots are also a fair source of vitamin C, which keeps our gums, teeth and skin healthy.

How to store, prepare and eat carrots

  • Store carrots in a cool, dry place.
  • The skin of carrots is good for us and can be eaten raw when washed well.
  • Carrots are healthiest when eaten raw or lightly steamed.  Carrots can also be eaten boiled, baked or pickled.

Healthy Eating

Have children help grow carrots and wash fresh ones for a healthy snack.  Children eat more vegetables when they have grown them and know where they come from.  The sweet taste of fresh vegetables right out of the garden encourages children to eat their vegetables!

Growing food as part of a healthy lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

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