Green juice might be the darling of the wellness world, but there’s another option quietly holding its own—carrot juice. While it might not have the same celebrity fanfare as celery or beetroot blends, this orange-hued drink delivers plenty of nutritional value, especially if you’re already into juicing or just not keen on crunching raw carrots.
It’s worth noting that juicing carrots changes their nutrient profile compared to eating them whole. So we asked accredited practising dietitians to break down the benefits, explain the differences, and answer whether sipping your carrots is as good as chewing them.
Here’s what you need to know about carrot juice, including its nutritional content, health perks and how it fits into a balanced diet.
Carrot juice nutrition
According to food data, one cup of canned carrot juice provides approximately:
- 94 kilojoules
- 2 g protein
- 22 g carbohydrates
- 2 g fibre
- 9 g natural sugars
- 156 mg sodium
- 20 mg vitamin C
- 2,260 micrograms of vitamin A
- 21,900 micrograms of beta-carotene
- 37 micrograms of vitamin K
- 689 mg potassium
Carrot nutrition
According to data, one cup of sliced carrots contains approximately:
- 210 kilojoules
- 1 g protein
- 12 g carbohydrates
- 3 g fibre
- 6 g natural sugars
- 84 mg sodium
- 7 mg vitamin C
- 1,020 micrograms of vitamin A
- 10,100 micrograms of beta-carotene
- 16 micrograms of vitamin K
- 390 mg potassium
Carrot juice benefits
Here are some expert-backed reasons why a glass of carrot juice may support your health.
1. It Could Help Support Your Immune System
Carrot juice is a rich source of vitamin C, with around 20 mg per cup. That’s more than 25% of the recommended daily intake for women, which is 75 mg (and higher for those who are pregnant or breastfeeding).
“Carrot juice provides an excellent amount of immunity-supporting vitamin C,” says accredited dietitian Amy Gorin. “Because our bodies can’t make vitamin C on their own, we need to get it from food or supplements.”
Emerging research also suggests that carrot juice may help reduce inflammatory cytokines—chemical messengers that play a role in the body’s immune response. Lowering these markers could be beneficial for immune health, especially during times of stress or seasonal illness.
2. It May Support Eye Health
The rumours are true—carrots are rich in vitamin A, which plays a key role in maintaining vision. “Vitamin A is not only a powerful antioxidant, but one of the most important nutrients for eye health,” says registered dietitian Lisa Samuels. “A deficiency can lead to issues such as night blindness or Bitot’s spots, a buildup of keratin on the surface of the eye.”
Just one cup of carrot juice delivers around 2,260 micrograms of vitamin A, well above the recommended daily intake of 700 micrograms for women over 19 (unless pregnant or breastfeeding, in which case requirements are higher). That’s part of what makes it such a potent choice for supporting long-term eye function.
3. It Can Help Keep You Full Between Meals
Craving a snack mid-morning or late afternoon? A glass of carrot juice might help tide you over. With around 2 grams of fibre per cup, it provides gentle digestive support and can help curb hunger, says Gorin.
That said, whole carrots are higher in fibre and take longer to digest, so if staying fuller for longer is the goal, pair raw carrots with a source of protein like hummus, cottage cheese or Greek yoghurt for better satiety.
4. It’s a Source of Potassium for Heart, Kidney and Bone Health
Carrot juice contains around 689 milligrams of potassium, contributing to the 2,600 milligrams recommended daily for women over 19. Potassium helps balance sodium in the body, supporting healthy blood pressure and fluid regulation.
“Potassium is an important mineral that helps counteract the effects of sodium on blood pressure,” says Gorin. It’s also been linked to lower cholesterol, reduced kidney stone risk and stronger bones, according to Samuels. But take note: while potassium is essential, those with kidney issues should speak with their doctor before increasing their intake too quickly.
5. It May Help Ease Bloating
If you’re feeling uncomfortable after a heavy meal or experiencing water retention, carrot juice may offer some relief. “It can help reduce bloating in two ways: by decreasing the amount of gas in your digestive system, and by promoting more regular urination,” Samuels explains.
That’s likely due to its combination of hydration, fibre and potassium—all of which support digestion and fluid balance. Replacing heavier, processed snacks with a glass of carrot juice occasionally may help you feel lighter, particularly if your bloating is mild and meal-related.
Carrot juice vs carrots: which is better?
Since carrot juice condenses more carrots into one glass, it might seem like the obvious choice. But whole carrots offer benefits that juice can’t match. They contain more fibre, have a lower energy (kilojoule) density, and release sugars more slowly into the bloodstream, says accredited dietitian and public health expert Trista Best.
“Whole carrots are generally better for controlling blood sugar, contain more fibre and are more satisfying,” she says. Juice also contains a higher concentration of natural sugars, which can spike energy levels more quickly and wear off just as fast.
That said, if the choice is between a glass of carrot juice or no veg at all, carrot juice is still a nutrient-rich option—just go for pure, unsweetened versions (preferably homemade or labelled 100% carrot juice with no additives).
Frequently asked questions
Below are answers to frequently asked questions about carrots and carrot juice.
How often should you drink carrot juice?
For most people, one small glass (about 120 to 180 mL) two to three times a week is perfectly fine, says Best. However, if you have any health conditions or take medications that affect blood sugar or potassium levels, it’s worth checking in with your GP for tailored guidance.
Is carrot juice good for kidney health?
“In moderation, yes,” says Best. Carrot juice is rich in antioxidants, which can support overall health. But it also contains a decent amount of potassium, which is processed by the kidneys. If you have any kidney issues or are at risk, it’s important to speak with your doctor before drinking it regularly, as too much potassium can cause complications in some people.
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