How much vitamin A is in carrots?

Vitamin A is essential for vision, immune function, and epithelial health. Carrots are widely recognized as a rich dietary source of provitamin A in the form of beta-carotene, which the body converts to active retinol as needed. Understanding the vitamin A potential of carrots can help with dietary planning and with decisions about supplement use.

Vitamin A content and typical servings

A medium carrot (about 61 g) provides roughly 509 µg RAE (Retinol Activity Equivalents), which represents about 57–73% of the adult recommended daily allowance (RDA) depending on sex. On a per-weight basis, 100 g of raw carrots typically supplies around 835 µg RAE. A cup of raw, chopped carrots (≈128 g) can deliver over 1,000 µg RAE, meeting or exceeding adult RDAs (700 µg RAE for women, 900 µg RAE for men).

Why beta-carotene matters

Carrots do not contain preformed vitamin A (retinol) but are high in beta-carotene, a provitamin A carotenoid. Beta-carotene concentrations in carrots vary by variety and growing conditions, with reported values around 8,285–10,000 µg per 100 g in many orange cultivars. Conversion of beta-carotene to retinol depends on factors such as dietary fat, individual genetics, overall nutrient status, and food processing.

Bioavailability and preparation

Cooking carrots—particularly with a small amount of fat—can increase beta-carotene bioavailability by breaking down plant cell walls and improving micelle formation. Light steaming or sautéing tends to preserve carotenoids while making them easier to absorb. Raw carrots still offer significant provitamin A, but pairing them with dietary fat (for example, olive oil in a dressing) enhances conversion efficiency.

Safety and practical considerations

Because beta-carotene conversion is regulated by the body, provitamin A from carrots carries a very low risk of hypervitaminosis A compared to preformed vitamin A supplements. High intake of carrots can cause carotenemia, a benign and reversible orange discoloration of the skin, but it is not associated with liver toxicity. For populations with specific needs—pregnancy, lactation, malabsorption disorders—consultation with a healthcare professional is recommended when relying on dietary sources alone.

Context and further reading

For readers exploring broader supplement questions and how food-based nutrients relate to formulations, see an overview on organic supplements at Organic supplements: worth it? and a detailed look at multivitamin evidence at Multivitamins: science-backed benefits and facts. A concise summary of multivitamin evidence is also available in a Telegraph post: Multivitamins overview on Telegraph. For a focused discussion on the vitamin A in carrots, refer to the article outlining exact carrot vitamin A values: How much vitamin A is in carrots?. Additional context about the Topvitamine site can be found at Topvitamine.

In summary, carrots are an efficient, low-risk dietary source of provitamin A. One or two medium carrots can supply a substantial portion of daily vitamin A needs for most people, and preparing carrots with a bit of dietary fat can improve absorption.