Carrots, regular pack
Category: Vegetables & Vegetable Products State: Canned, Drained Solids
Nutrition Highlights
Serving Size
Calories
37
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 32 (88.6%) |
| Protein | 3.7 (10.2%) |
| Fat | 2.5 (6.8%) |
| Total | 37 (100%) |
Serving: 1 cup, sliced [146g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 136 (93.0%) |
| Carbohydrate | 8.1 (5.5%) |
| Ash | 1.0 (0.7%) |
| Protein | 0.9 (0.6%) |
| Fat | 0.3 (0.2%) |
| Total | 146 (100%) |
Serving: 1 cup, sliced [146g]
Benefits
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High in vitamin A which is good for vision and immune function
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Contain beta-carotene which is an antioxidant and may reduce risk of some cancers
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Fiber in carrots can aid digestion and help manage blood sugar levels
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May support heart health as carrots are low in calories and sodium
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Canned carrots are convenient and retain most nutrients compared to fresh carrots
Risks
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High in sodium if canned in salty water or brine. Canned carrots can contain up to 450mg of sodium per half cup compared to fresh carrots which are essentially sodium free
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May be higher in calories than fresh carrots due to added sugars or syrup in the canning liquid. Canned carrots in light syrup or water are lower calorie options
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Loss of nutrients due to the canning process. Canned carrots lose some vitamin C and other water soluble vitamins compared to fresh carrots
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BPA exposure if canned in BPA-lined cans. BPA is an endocrine disrupting chemical that leaches from the can lining into the food
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Higher glycemic index than fresh carrots which can affect blood sugar levels. Canned carrots are softer and more easily digested than fresh carrots
Additional Information
Carrots, canned, regular pack, drained solids, offer several nutritional benefits as well as some potential risks. Carrots are a popular vegetable known for their vibrant orange color and are widely consumed due to their taste, versatility, and health benefits. Canned carrots, although they may have some differences in nutrient content compared to fresh carrots, still retain several important vitamins and minerals.
Nutritional Benefits:
1. Rich in Vitamin A: Carrots are renowned for their high vitamin A content, and canned carrots are no exception. Vitamin A plays a crucial role in maintaining healthy vision, supporting immune function, and promoting cell growth and development.
2. Dietary Fiber: Canned carrots provide dietary fiber, which is important for digestive health and can help regulate blood sugar levels. Fiber also contributes to feelings of fullness, aiding in weight management.
3. Antioxidants: Carrots contain antioxidants such as beta-carotene, which gives them their vibrant orange hue. These antioxidants help protect cells from damage caused by harmful free radicals, reducing the risk of chronic diseases like heart disease and certain types of cancer.
4. Vitamin K: Canned carrots also contain vitamin K, which is essential for blood clotting and bone health. Adequate vitamin K intake supports proper blood coagulation and contributes to maintaining strong bones.
5. Low in Calories: Canned carrots are relatively low in calories, making them a healthy addition to a balanced diet. They can be consumed as a snack or incorporated into various dishes without significantly increasing calorie intake.
Potential Risks:
1. Sodium Content: One potential risk associated with canned carrots is their sodium content. Canned vegetables are often processed with added salt to enhance flavor and act as a preservative. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is advisable to choose low-sodium varieties or rinse canned carrots before consuming to reduce sodium levels.
2. Nutrient Loss: While canned carrots retain many nutrients, they may experience some nutrient loss during the canning process. Vitamins such as vitamin C are particularly sensitive to heat and may be partially degraded. However, other nutrients like vitamin A and fiber remain relatively stable.
3. Added Sugar: Some canned carrot products may contain added sugar or sweeteners to enhance taste. It is important to check the ingredient list and choose products without added sugars, especially for individuals with diabetes or those looking to minimize their sugar intake.
To maximize the nutritional benefits of canned carrots while minimizing potential risks, consider the following tips:
- Opt for low-sodium varieties or rinse canned carrots before use to reduce sodium content.
- Choose products without added sugars or sweeteners.
- Consider incorporating fresh or frozen carrots into your diet as well to benefit from their higher nutrient content.
- Combine canned carrots with other vegetables or lean proteins to create balanced meals.
In conclusion, canned carrots, regular pack, drained solids, offer various nutritional benefits such as vitamin A, dietary fiber, antioxidants, and vitamin K. However, it is important to be mindful of the sodium content, potential nutrient loss, and added sugars in some products. Incorporating a variety of fresh, frozen, and canned vegetables can help ensure a well-rounded and nutritious diet.