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Carrots

BLS 4.0 food: Carrot raw (Karotte/Möhre, roh), code G620100 · cross-reference USDA FDC #170393

Per portion (100 g)

40 kcalenergy

0.84 gprotein

2.9 gfibre

0.4 gfat

6.5 gcarbohydrate

Verified benefits — authorised EU health claims

Carrots meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.

Vitamin A contributes to normal iron metabolism.

✓ 945 µg per 100 g = 118 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal mucous membranes.

✓ 945 µg per 100 g = 118 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal skin.

✓ 945 µg per 100 g = 118 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal vision.

✓ 945 µg per 100 g = 118 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the normal function of the immune system.

✓ 945 µg per 100 g = 118 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to the maintenance of normal blood pressure.

✓ 355 mg per 100 g = 18 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Show 1 more authorised claims

Potassium contributes to normal muscle function.

✓ 355 mg per 100 g = 18 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Also low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”

Goals this food supports

💪 Build & keep muscle 🩺 Healthy blood pressure ❤️ Heart health 🩸 Blood flow & blood vessels 💞 Sexual health & fertility 🛡️ Immune system ✨ Healthy skin 👁️ Eyes & vision 🩸 Healthy blood & iron

Full nutrient profile

Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).

Energy & macronutrients

Nutrient	per 100 g	per 100 g	%NRV	Origin
Energy	40 kcal	40 kcal		BLS `ENERCC` · Calculated by formula
Protein	0.84 g	0.84 g		BLS `PROT625` · Laboratory analysis
Fat	0.4 g	0.4 g		BLS `FAT` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Carbohydrate (available)	6.5 g	6.5 g		BLS `CHO` · Calculated by formula
Sugars (total)	6.4 g	6.4 g		BLS `SUGAR` · Calculated by formula
starch	0.1 g	0.1 g		BLS `STARCH` · Aggregated from several sources reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Svanberg, S. J. M.,Nyman, Emgl,Andersson, R.,Nilsson, T.; Effects of boiling and storage on dietary fibre and digestible carbohydrates in various cultivars of carrots.; Journal of the Science of Food and Agriculture; 1997; 73
Dietary fibre	2.9 g	2.9 g		BLS `FIBT` · Laboratory analysis
fibreSoluble	1.4 g	1.4 g		BLS `FIBSOL` · Laboratory analysis
Water	88 g	88 g		BLS `WATER` · Laboratory analysis
Salt	0.06 g	0.06 g		BLS `NACL` · Calculated by formula

Fats & fatty acids

Nutrient	per 100 g	per 100 g	%NRV	Origin
Saturated fat	0.09 g	0.09 g		BLS `FASAT` · Calculated by formula
Monounsaturated fat	0.1 g	0.1 g		BLS `FAMS` · Calculated by formula
Polyunsaturated fat	0.07 g	0.07 g		BLS `FAPU` · Calculated by formula
Omega-3 fatty acids (total)	0.01 g	0.01 g		BLS `FAPUN3` · Calculated by formula
Alpha-linolenic acid (ALA, omega-3)	0.01 g	0.01 g		BLS `F18:3CN3` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
EPA	0 mg	0 mg		BLS `F20:5CN3` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
DHA	0 mg	0 mg		BLS `F22:6CN3` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
EPA + DHA (long-chain omega-3)	0 mg	0 mg		BLS
omega6	0.07 g	0.07 g		BLS `FAPUN6` · Calculated by formula
Linoleic acid (omega-6)	0.07 g	0.07 g		BLS `F18:2CN6` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Oleic acid	0.09 g	0.09 g		BLS `F18:1CN9` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Cholesterol	0 mg	0 mg		BLS `CHORL` · Logische Null

Vitamins

Nutrient	per 100 g	per 100 g	%NRV	Origin
Vitamin A	945 µg	945 µg	118 %	BLS `VITAA` · Calculated by formula
Vitamin D	0 µg	0 µg	0 %	BLS `VITD` · Calculated by formula
Vitamin E	0.79 mg	0.79 mg	7 %	BLS `VITE` · Aggregated from several sources reference Converted value from: Knecht, K., et al.; Tocopherol and tocotrienol analysis in raw and cooked vegetables: A validated method with emphasis on sample preparation.; Food Chemistry; 2015; 169 Converted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3
Vitamin K	10 µg	10 µg	13 %	BLS `VITK` · Calculated by formula
Vitamin C	3.2 mg	3.2 mg	4 %	BLS `VITC` · Laboratory analysis
Thiamin (vitamin B1)	0.11 mg	0.11 mg	10 %	BLS `THIA` · Laboratory analysis
Riboflavin (vitamin B2)	0.01 mg	0.01 mg	1 %	BLS `RIBF` · Laboratory analysis
Niacin (vitamin B3)	0.37 mg	0.37 mg	2 %	BLS `NIAEQ` · Calculated by formula
Pantothenic acid (vitamin B5)	0.27 mg	0.27 mg	5 %	BLS `PANTAC` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Vitamin B6	0.17 mg	0.17 mg	12 %	BLS `VITB6` · Laboratory analysis
Biotin	0.3 µg	0.3 µg	1 %	BLS `BIOT` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Folate	22 µg	22 µg	11 %	BLS `FOL` · Calculated by formula
Vitamin B12	0 µg	0 µg	0 %	BLS `VITB12` · Logische Null
Choline	8.8 mg	8.8 mg		USDA FDC 170393

Minerals & trace elements

Nutrient	per 100 g	per 100 g	%NRV	Origin
Sodium	22.7 mg	22.7 mg		BLS `NA` · Laboratory analysis
Potassium	355 mg	355 mg	18 %	BLS `K` · Laboratory analysis
Calcium	21.1 mg	21.1 mg	3 %	BLS `CA` · Laboratory analysis
Magnesium	12 mg	12 mg	3 %	BLS `MG` · Laboratory analysis
Phosphorus	35.9 mg	35.9 mg	5 %	BLS `P` · Laboratory analysis
Iron	0.36 mg	0.36 mg	3 %	BLS `FE` · Laboratory analysis
Zinc	0.26 mg	0.26 mg	3 %	BLS `ZN` · Laboratory analysis
Iodine	3.1 µg	3.1 µg	2 %	BLS `ID` · Laboratory analysis
Selenium	0.1 µg	0.1 µg	0 %	USDA FDC 170393
Copper	0.06 mg	0.06 mg	6 %	BLS `CU` · Laboratory analysis
Manganese	0.1 mg	0.1 mg	5 %	BLS `MN` · Laboratory analysis
fluoride	0.02 mg	0.02 mg		BLS `FD` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7

Essential amino acids

Nutrient	per 100 g	per 100 g	%NRV	Origin
Histidine	0.01 g	0.01 g		BLS `HIS` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Isoleucine	0.04 g	0.04 g		BLS `ILE` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Leucine	0.04 g	0.04 g		BLS `LEU` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Lysine	0.05 g	0.05 g		BLS `LYS` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Methionine	0.01 g	0.01 g		BLS `MET` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Phenylalanine	0.03 g	0.03 g		BLS `PHE` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Threonine	0.04 g	0.04 g		BLS `THR` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Tryptophan	0.01 g	0.01 g		BLS `TRP` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Valine	0.04 g	0.04 g		BLS `VAL` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7

Sources

Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
FoodData Central — USDA Agricultural Research Service
Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
EU Register of nutrition and health claims made on foods — European Commission
Vitamin A — fact sheet for health professionals — NIH Office of Dietary Supplements
Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements

Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.

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