food
Mature carrots, raw
0.941 g Protein, 3.1 g Dietary fibre, 0.351 g Total fat per 100 g.
Values below describe carrots, mature, raw.
What it contains
| Nutrient | per 100 g | Daily reference |
|---|---|---|
| Protein | 0.94 g | — |
| Total fat | 0.35 g | — |
| Water | 87.7 g | — |
| Dietary fibre | 3.1 g | — |
| Calcium | 30.5 mg | 3.21% |
| Iron | 0.15 mg | 0.94–1.36% |
| Magnesium | 12.4 mg | 3.54–4.13% |
| Phosphorus | 39.8 mg | 7.24% |
| Potassium | 280 mg | 8% |
| Sodium | 86.6 mg | 4.33% |
| Zinc | 0.24 mg | 1.45–3.81% |
| Copper | 0.06 mg | 3.81–4.69% |
| Manganese | 0.13 mg | 4.33% |
| Selenium | 0 µg | 0% |
| Thiamin | 0.07 mg | — |
| Riboflavin | 0.1 mg | 5.94% |
| Niacin | 1.41 mg | — |
| Vitamin B-6 | 0.15 mg | 8.59–9.12% |
| Biotin | 2.22 µg | 5.55% |
| Folate, total | 37.1 µg | — |
Values describe this food and preparation. An unreported nutrient is not a measured zero. The source record is available in References.
How the percentages are calculated
Percentages compare 100 g of this food with EFSA adult daily references. Ranges reflect different adult reference groups, not measurement uncertainty. A dash means there is no compatible comparison; it does not mean zero. These are not personal targets.
- Calcium: 950 mg/day (population reference intake). Healthy European adults aged 25 years and over.
- Iron: 11–16 mg/day (population reference intake). Healthy European adults; men and postmenopausal women / premenopausal women.
- Magnesium: 300–350 mg/day (adequate intake). Healthy European adults; women / men.
- Phosphorus: 550 mg/day (adequate intake). Healthy European adults.
- Potassium: 3500 mg/day (adequate intake). Healthy European adults.
- Sodium: 2 g/day (safe and adequate intake). Healthy European adults, including pregnant and lactating women.
- Zinc: 6.2–16.3 mg/day (population reference intake). Healthy European adults; range across sex and phytate-intake categories.
- Copper: 1.3–1.6 mg/day (adequate intake). Healthy European adults; women / men.
- Manganese: 3 mg/day (adequate intake). Healthy European adults.
- Selenium: 70 µg/day (adequate intake). Healthy European adults.
- Vitamin B1 (thiamin): 0.1 mg/MJ (population reference intake). Healthy European adults. USDA food values are mass per 100 g, so an energy-based PRI cannot be divided into them without an energy intake denominator.
- Vitamin B2 (riboflavin): 1.6 mg/day (population reference intake). Healthy European adults.
- Vitamin B3 (niacin): 1.6 mg NE/MJ (population reference intake). Healthy European adults. USDA reports niacin mass per 100 g; an energy-based niacin-equivalent PRI is not the same definition.
- Vitamin B6: 1.6–1.7 mg/day (population reference intake). Healthy European adults; women / men.
- Vitamin B7 (biotin): 40 µg/day (adequate intake). Healthy European adults.
- Vitamin B9 (folate): 330 µg DFE/day (population reference intake). Healthy European adults. USDA reports total folate in µg, whereas this PRI is in dietary folate equivalents (DFE).
The EFSA guidance and food record are linked in References below.
A closer look
About these measurements
USDA FoodData Central entry 2258586, Foundation, release usda-foundation-2026-04. Amounts are reported per 100 g for the named food and preparation. A value of zero means the source reported zero; an unlisted nutrient may simply not have been measured.
References
Source-checked local draft.
Human editorial review pending.
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- European Food Safety AuthorityDietary reference values for sodiumChecked 2026-09-05