Carrots Shortcut IW - 100 - 2.6oz servings

Carrots are a low-calorie, nutrient-dense vegetable rich in beta-carotene, fiber, vitamins, and minerals that support eye, heart, and skin health.
Macronutrients and Calories
For a standard serving size of 100 grams of raw carrot:
Calories: 41 kcal 
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Water content: ~88–89% 
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Protein: 0.6–1.2 g 
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Carbohydrates: 9–12 g, including natural sugars (4.7–6 g) and dietary fiber (2.7–3.6 g) 
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Fat: 0.1–0.3 g, mostly polyunsaturated 
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Net carbs: ~6–7 g 
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Carrots are low in saturated fat, trans fat, cholesterol, and sodium.
Vitamins
Carrots are particularly high in vitamin A due to beta-carotene, their orange pigment:
Vitamin A: 509–1,068 mcg RAE per 100 g (57–93% DV) 
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Vitamin K1: 8–21 µg (7–18% DV) 
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Smaller amounts of vitamin C, B6, niacin (B3), thiamin (B1), pantothenic acid (B5), riboflavin (B2), folate (B9), and vitamin E 
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Minerals
Carrots provide essential minerals:
Potassium: 195–409 mg (5–9% DV) 
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Calcium: 20–47 mg (2–5% DV)
Magnesium: 12–16 mg (2–4% DV)
Iron: 0.2–1.0 mg (1–7% DV)
Also contain small amounts of phosphorus, manganese, zinc, copper, and selenium 
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Fiber
Carrots contain both soluble (pectin) and insoluble fiber (cellulose, hemicellulose, lignin), supporting digestion, gut microbiota, and cholesterol management 
Healthline
+1
. A single medium carrot (~61 g) provides ~1.7–1.9 g of fiber 
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Antioxidants and Phytonutrients
Carrots are rich in antioxidant compounds:
Beta-carotene: Predominant in orange carrots, converted to vitamin A 
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Alpha-carotene: Supports vision and immune function 
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Lutein: Promotes eye health, mainly in yellow and orange carrots 
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Lycopene: Found in red carrots, may reduce cancer and heart disease risk 
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Anthocyanins: Present in purple carrots, supporting cardiovascular health 
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Polyacetylenes: Potential anti-cancer activity 
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Glycemic Index
Carrots are considered low GI foods: raw carrots ~16, boiled 33, with a glycemic load around 2 per 80 g serving 
FatSecret
. This makes them suitable for blood sugar management in diabetes.
Health Benefits
Eye health: Vitamin A and carotenoids support night vision and retinal protection 
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Heart and cholesterol: Fiber and potassium help lower cholesterol and support blood pressure 
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Skin protection and anti-aging: Beta-carotene and vitamin C help maintain healthy skin 
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Cancer prevention: Carotenoids and polyacetylenes may reduce risks of certain cancers 
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Weight management: Low-calorie, high-fiber content promotes satiety 
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Digestive health: Supports regular bowel function and beneficial gut bacteria