Carrot
Get to know carrots — a root vegetable rich in beta-carotene for eye health. Nutritional content, health benefits, and how to cook carrots for the best results.
What Is a Carrot?
Carrot (Daucus carota) is a bright orange root vegetable with a distinctive sweet, crunchy taste. The part that's eaten is the root tuber that grows underground, while the green leaves are usually discarded. Carrots are one of the most versatile vegetables in the Indonesian kitchen — they can be eaten raw as a fresh vegetable side dish (lalapan), cooked in soups, stir-fried, or even turned into juice.
Its orange color comes from beta-carotene, a natural pigment that's also the main reason carrots have long been associated with eye health benefits.
Nutritional Content of Carrots
Per 100 grams of fresh raw carrot:
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| Nutrient | Amount |
|---|---|
| Calories | ~41 kcal |
| Carbohydrates | ~10 g |
| Fiber | ~2.8 g |
| Vitamin A | ~835 mcg (equivalent to ~16,700 IU beta-carotene) |
| Potassium | ~320 mg |
The beta-carotene in carrots is actually easier for the body to absorb after cooking compared to when raw, because heat helps break down the vegetable's cell walls.
Health Benefits
- Supports eye health — beta-carotene that's converted into vitamin A plays an important role in vision, especially at night.
- Rich in antioxidants — carotenoids in carrots help protect body cells from oxidative damage.
- Good for skin — vitamin A is believed to help maintain skin health and cell regeneration.
- Supports digestion — the fiber in carrots helps keep bowel movements regular.
How to Consume / Prepare Carrots
- Steamed or boiled — a simple way to add to soups, vegetable soup (sayur sop), or stir-fried mixed vegetables (capcay).
- Stir-fried — cut into matchsticks and stir-fried with other vegetables like green beans and cabbage.
- As a fresh side dish or raw salad — shredded or julienned carrots are great eaten raw with chili sauce (sambal) or dressing.
- Carrot juice — blended with water or mixed with fruits like orange and apple for a fresh, nutritious drink.
If cooking, just steam or boil briefly until tender but still slightly crunchy — cooking too long makes the texture mushy and dissolves some of the nutrients into the cooking water.
How to Choose & Store
- choose carrots that feel firm and solid when held, a sign they're still fresh and crunchy
- an even, bright orange color indicates good beta-carotene content
- avoid carrots that are soft, wrinkled, or sprouting at the tip
- trim off the leaves if still attached, since the leaves draw moisture away from the root
- store in the fridge in a bag or covered container in the vegetable drawer
- stored properly, carrots can last up to 2-3 weeks in the fridge
Practical Tips
- Cook with a bit of oil — beta-carotene is a fat-soluble nutrient, so stir-frying or adding a little oil helps optimize its absorption.
- No need to always peel — just scrub clean under running water, since some nutrients are also found near the skin.
- Cut into uniform pieces — cutting carrots to the same size makes the cooking process more even, whether boiled or stir-fried.
- Make use of carrots that have started to soften — they're still fine for soups or pureeing, even if less ideal for raw side dishes.
Frequently Asked Questions
Raw or cooked carrots, which is more nutritious?
Is it true that carrots make your eyes sharper at seeing in the dark?
Why do carrots sometimes taste bitter?
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