Carrots are great dietary sources of fiber. Just a carrot contains up to 2 grams of fiber, or 7% of the recommended daily intake!
How much fiber is in carrots?
Most people need at least 28 grams of dietary fiber per day. We have to follow a whole-food, plant-based diet to consume high amounts of fiber.
Carrots are excellent dietary sources of fiber. Carrots contain 2.7-3.3 grams of fiber per 100g. The fiber content depends on the carrot variety, maturity, cultivation area, irrigation, and other agricultural practices.
A carrot provides up to 7% of the required daily intake of fiber:
- small carrot has 1.4 grams of fiber. This dose is 5% of the Daily Value
- medium carrot has 1.7 grams of fiber, or 6% of the DV
- large carrot has 2 grams of fiber, or 7% of the DV
A baby carrot has only 0.29 grams of fiber, or 1% of the DV. A cup of chopped carrots has 3.58 grams of fiber!
Moreover, mature carrots tend to have a higher fiber content as compared to baby carrots. In fact, mature carrots can be 15% richer in fiber than baby carrots!
In addition, raw, frozen, and cooked carrots have a similar fiber content. The fiber structure of carrots isn’t vulnerable to low or high temperatures.
Fiber in other carrot products
Dehydrated carrots are particularly high in fiber. They have 23.6 grams of fiber per 100g! A cup of dehydrated carrots has 17.5 grams of fiber. This dose is 62% of the DV.
Certainly, you can boost your daily fiber intake by consuming dehydrated carrots. However, you should be very cautious with portion sizes. Dehydrated carrots are high in calories and sugars!
On the other hand, carrot juice contains less fiber than whole carrots. 100% carrot juice has 0.8 grams of fiber per 100 mL. An 8 fl oz glass of carrot juice has about 2 grams of fiber. Hence, a glass of carrot juice provides 7% of the DV.
Carrot cake is also a great source of fiber, containing 1.1 grams per 100g. A piece provides 2.2 grams of fiber, or 8% DV
Also, a cup of carrot salad a day could help meet our daily needs of fiber. It provides 4.2 grams of fiber, or 15% of the DV per serving.
Other vegetables high in fiber
You can substantially increase the total fiber intake by eating plenty of vegetables. Spinach, cabbage, kale, lettuce, arugula, celery, beets, and onions, are just some of the most common high-fiber vegetables.
Carrots contain more than fiber!
Above all, carrots are some of the richest foods in vitamin A. Vitamin A is essential for good vision, normal growth and reproduction. Other good plant-based sources of vitamin A (carotenoids) are squash, pumpkins, collards, beet greens, and papaya.