It’s completely understandable if you add carrots to your cart every time you go grocery shopping. The root vegetable is shelf-stable, versatile and delicious. You may find them so tasty that you eat carrots daily, adding them to soups, salads and snack plates. But what happens if you eat carrots every day?
Registered dietitians say it’s a great question, mostly because it’s important to know how the foods we eat every day (or consistently) impact our bodies today and long-term.
“The foods that we turn to often and the ones that make up the bulk of our diet have a huge impact on our overall health, including when it comes to the prevention of chronic disease,” says Maddie Pasquariello, MS, RDN, a registered dietitian. “If there are certain foods you eat consistently—as in, multiple times a week for years on end—it’s easy to imagine how they’ll have an impact on your health.”
Pasquariello dishes that eating vegetables regularly is super beneficial, helping you to get fiber and micronutrients. However, she stresses diversity is key—after all, orange is just one color of the rainbow that we’re supposed to eat (though carrots can also come in other colors like purple, red, yellow and white).
So, is it OK to eat carrots every day? Here’s what you need to know.
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Carrot Nutrition Facts
When you know what you’re putting into your body when you eat carrots, the benefits (and drawbacks) become clearer. Per the USDA, one medium-sized raw carrot contains:
- Calories: 25
- Fat: 0 grams
- Carbohydrates: 6 grams
- Fiber: 1.5 grams
- Protein: 0.5 grams
- Sodium: 42 milligrams
- Potassium: 195.2 milligrams
- Beta-carotene: 5054 micrograms
- Vitamin A: 509 micrograms
- Vitamin C: 3.6 micrograms
- Vitamin K: 8 micrograms
Related: Here’s What Happens to Your Body if You Eat Bananas Every Day
What Happens if You Eat Carrots Every Day: 13 Benefits
Long story short: Carrots aren’t a miracle food, but registered dietitians say they can be a solid, nutritious part of a regular diet (especially if you love the taste). You can reap numerous benefits from eating carrots every day (or most days), including improved vision, better gut health and reduced disease risk.
Four registered dietitians dig deep to get to the root of how and why eating carrots every day offers all of these health perks.
1. You’ll improve and protect your eye health
If carrots are a mainstay in your meals, you’ll see a difference in your vision and eye health—literally. “Carrots are rich in beta-carotene, lutein and zeaxanthin—nutrients that protect your retinas from oxidative damage and reduce the risk of age-related macular degeneration,” explains Michele D. Rager, DCN, RDN-AP, LDN, FAND, the head of clinical nutrition at Berry Street.
2. Your immune system will get a boost
Beta-carotene serves several functions in improving your health, so you’ll notice it comes up a bunch when discussing the benefits of eating carrots. Immune system health is no exception.
“Beta-carotene [is] a powerful antioxidant that your body converts into vitamin A and plays a central role in immune function,” Rager notes. “Vitamin A supports white blood cell function, which is critical to fighting off infection.”
She adds that vitamin A supports the body’s first lines of defense: The skin and mucous membranes, such as those in the gut and nose.
3. You may lower your cancer risk
Pasquariello shares that the antioxidant content in carrots—especially lutein, zeaxanthin, beta-carotene and lycopene—could provide some protection against cancer because they “neutralize free radicals in the body and prevent oxidative stress.”
“Carrots alone will not cure or prevent any disease, but these helpful compounds are a great thing to include more of in your diet, and carrots are a good place to get them,” she emphasizes.
Rager points to research suggesting that raw carrots in particular may have some ability to lower the risks of specific cancers, including colorectal cancer.
4. You’ll close your personal fiber intake gap
The overwhelming majority—close to 95%—of Americans don’t get enough fiber. Carrots will help you inch closer to your daily needs. “Carrots contain about 4 grams of fiber per cup, which means they’re a great way to add fiber to your diet and contribute to your daily recommended total of around 28 grams,” Pasquariello says.
Yet, those four grams are a microdose of sorts when consumed throughout the day.
“It’s also not extremely high in fiber, which means it’s a great food to help your gut get used to eating more fiber,” explains Amanda Sauceda, MS, RD, a registered dietitian.
5. You’ll be more regular
TMI? Nah. Poop is a part of life, and constipation can lead to discomfort and downright pain. Consuming carrots regularly is one way to ward off this issue. “Carrots are a source of fiber, which can help with improving bowel regularity,” Sauceda says.
6. Your gut microbiome can improve
Let’s stick to your stomach for a second. The microbiome is a fancy term for bacteria—and yes, you want the good kind in your gut. Eating carrots can help in these efforts.
“Carotenoids from your food can make their way to the large intestine, which in turn could positively influence the gut,” Sauceda explains. “It’s thought that they may have a prebiotic effect—prebiotics help feed our good gut bacteria—as well as potentially helping improve the gut barrier,”.
7. You might better regulate blood sugar
The digestive health benefits of the fiber carrots contain don’t stay in the stomach. They can do multiple bodily functions good. “The fiber in carrots also plays a role in digestion, resulting in improvements for blood sugar balance,” Pasquariello shares. “Carotenoids may also play a role in combating insulin resistance.”
Research suggests that consuming carotenoid-rich foods can lower the risk of developing type 2 diabetes.
Related: 10 Weird Ways Your Body Tells You That You Need More Fiber, According to Registered Dietitians
8. You’ll build skin health from within
Carotenoids: They’re clutch, including for the skin. “Carotenoids, like those you find in carrots, are antioxidants that can also have skin health benefits by helping with skin aging, such as helping protect from UV rays,” Sauceda notes. “The beta-carotene in carrots is also a precursor to the active form of vitamin A, which is needed to create a variety of cells, such as your skin.”
9. Your blood will clot more efficiently
The sight of blood may make you squeamish. Even if it doesn’t, you want your body to stop the bleeding efficiently. Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching, reports that the vitamin K in carrots helps your blood clot properly, so you’ll stop bleeding more quickly after a small cut.
10. You’ll improve your heart health
Let’s just say that your heart adores the nutrient density of carrots. “Carrots are high in fiber, potassium, and antioxidants that support healthy blood pressure and cholesterol levels,” Rager notes. “Regular carrot consumption is linked to reduced oxidative stress and improved markers of heart health.”
11. You’ll net vital electrolytes
Sports drinks and packages aren’t the only way to get vital electrolytes. Carrots may not have the same marketing team, but what potassium Rager mentioned that they contain? It’s an electrolyte. “Potassium is a key electrolyte for fluid balance [and] hydration,” Garcia-Benson mentions.
12. You’ll feel more energetic
Move over, coffee. Carrot consumption is another way to beat the 3 p.m. slump. “Carrots contain natural carbs for fast energy,” Garcia-Benson notes. “Pairing with protein or fat—like almonds or string cheese—makes it a more balanced, sustaining snack.”
13. You’ll support weight management
Pasquariello reports that carrots are filling and promote satisfaction, which can help people dealing with cravings maintain a weight that’s right for them. “Of course, this is in conjunction with their diet at large and not limited to carrots specifically,” Pasquariello says. “However, if you’ve ever eaten a big salad with lots of veg and stayed full for a while, you have experienced this benefit firsthand.”
Related: The One Thing Registered Dietitians Are Begging You To Stop Doing if You Want More Energy Over 50
Is It Bad To Eat Carrots Every Day?
Generally, no. But it’s important to remember that no food is perfect—not even carrots. “Carrots are incredibly healthy, but like anything, they’re best enjoyed in moderation,” Rager says. “Eating too many carrots isn’t dangerous for most people, but there are a couple of things to keep in mind.”
RDs share three potential issues you might experience if you eat too many carrots.
1. You may feel bloated
Carrots can help the stomach. However, too many can literally hurt it. “Since carrots are high in fiber, eating large amounts—especially if you don’t normally eat a high fiber diet—can sometimes cause bloating, gas or digestive discomfort,” Rager shares.
Pasquariello recommends spacing out fiber intake throughout the day rather than trying to consume all 25+ grams in one sitting.
2. You may skip other important nutrients
Pasquariello stresses that it’s important to eat a varied diet, which can include eating carrots daily. “While it’s very unlikely, if not impossible, you’d ‘overdo’ it on any given nutrient found in carrots, there’s no reason to overeat them,” Pasquariello explains. “You are better off consuming a balanced array of foods, and that goes for fruits and vegetables as well.”
She points out that there are many types of fiber, so eating a variety of vegetables can help ensure you meet all your needs.
3. You might turn a little orange
Sauceda notes that this drawback is alarming but isn’t harmful. She also reports there’s a reason why you may turn a tad orange if you consume carrots daily.
“Beta-carotene…helps give carrots their characteristic color, and can tint your skin when you eat carrots every day,” she explains. “This is because the extra beta carotene deposits in the fat layer just underneath your skin, and you’ll see the color mostly in your palms and soles of your feet.”
Related: The One Fruit a Gastroenterologist Is Begging People To Eat More Of
4 Creative Ways To Eat Carrots
Carrots are a versatile vegetable—you can use them in a sweet appetizer, side dish, snack and juice. RDs share some of their favorite ways to consume carrots.
- Appetizer: This one is a favorite of Pasquariello’s—and a true crowd pleaser. She roasts carrots, tops them with feta, herbs and sesame seeds. Want to take the feta to the next level? “You can purée it with cottage cheese in a food processor to boost protein content even more,” she suggests.
- Snack: Garcia-Benson recommends dipping carrots in ranch or hummus or pairing them with string cheese for balanced energy.
- Side: Sauceda loves roasting carrots with olive oil and rosemary, saying, “Roasting brings out carrots’ natural sweetness.”
- Juiced: Rager describes carrot juice as “simple and refreshing.” “Juicing carrots or adding them to my smoothie is an easy way to enjoy them,” she raves. “Carrot pairs well with apple and a squeeze of lemon juice.”
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Sources:
- Maddie Pasquariello, MS, RDN, a registered dietitian
- Carrots, raw. USDA.
- Michele D. Rager, DCN, RDN-AP, LDN, FAND, the head of clinical nutrition at Berry Street
- Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up. JAMA Ophthalmology.
- Carrot Intake and Risk of Developing Cancer: A Prospective Cohort Study. Nutrients.
- Closing America’s Fiber Intake Gap.American Journal of Lifestyle Medicine.
- Amanda Sauceda, MS, RD, a registered dietitian
- Carotenoids and Their Health Benefits as Derived via Their Interactions with Gut Microbiota. Advances in Nutrition.
- Dietary intake of carotenoids and risk of type 2 diabetes. Nutrition, Metabolism and Cardiovascular Diseases.
- Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process. International Journal of Molecular Science.
- Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching
- Carrot Supplementation Improves Blood Pressure and Reduces Aortic Root Lesions in an Atherosclerosis-Prone Genetic Mouse Model. Nutrients.