Carrots

Beta-carotene (vitamin A), fiber, eye health.

Category: Vegetables
Plate rating: 90/100
Glycemic index: ≈35 · Low GI
Pesticide residue: Moderate

What carrots offers

Excellent for eye health (Vitamin A)
Promotes healthy skin
Boosts immune function
Low calorie, high fiber

When to eat it

Anytime - great as snack or with meals.

Tip

Cook with fat for better absorption

Pairs well with

Hummus · Olive Oil · Ginger

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Moderate — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More vegetables

KaleVitamins K, A & C, calcium, antioxidantsVegetablesMedicine note

BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)VegetablesMedicine note

SpinachFolate, vitamin K, iron, lutein for eye healthVegetablesMedicine note

Sweet PotatoComplex carbs, beta-carotene, gut healthVegetables

GarlicAllicin compounds, flavor, small amounts of vitamin C & B6Vegetables

Bell PepperVitamin C, antioxidants, eye healthVegetables

Sources

Nutrient data: USDA FoodData Central (search “Carrots”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.