5 Ways Carrot Juice Can Benefit Your Health, According to Dietitians

Green juice has become a cultural shorthand for “healthy drink,” and not without reason: It often contains a number of nutrient-rich veggies and herbs, all packed into one easy-to-drink glass. But there’s an orange-hued alternative that shouldn’t be overlooked.

Carrot juice has some noteworthy health benefits, which may be “especially helpful for those who might struggle with getting vegetables,” says Catherine Perez, R.D.N., plant-based dietitian and author of Peaceful Kitchen. The beverage boasts high levels of potassium, vitamin C, and beta-carotene, among other essential nutrients.

That said, there are some differences between the nutritional profile of carrot juice and whole carrots. So, we consulted registered dietitians on the answers to tricky questions like: Which one is healthier? And does a cup of carrot juice really offer a good substitute for a bag of baby carrots?

Below, experts discuss what you should know about carrot juice, its health benefits, and how it compares to whole veggies.

Meet the experts: Amy Gorin, M.S., R.D.N., owner of Plant-Based with Amy in New York City; Lisa Samuels, R.D., registered dietitian; Trista Best, M.P.H., R.D.N., registered dietitian at The Canada Diet; and Catherine Perez, R.D.N., plant-based dietitian and author of Peaceful Kitchen.

Carrot juice nutrition

One cup of canned carrot juice, according to the United States Department of Agriculture (USDA), contains:

• 94 calories
• 2 grams of protein
• 22 grams of carbohydrates
• 2 grams of fiber
• 9 sugars
• 57 milligrams of calcium
• 156 milligrams of sodium
• 20 milligrams of vitamin C
• 2260 micrograms of vitamin A
• 21900 micrograms of beta-carotene
• 37 micrograms of vitamin K
• 689 milligrams of potassium

Carrot nutrition

One cup of sliced carrots, according to the USDA, contains:

• 50 calories
• 1 gram of protein
• 12 grams of carbohydrates
• 3 grams of fiber
• 6 grams of sugars
• 40 milligrams of calcium
• 84 milligrams of sodium
• 7 milligrams of vitamin C
• 1,020 micrograms of vitamin A
• 10,100 micrograms of beta-carotene
• 16 micrograms of vitamin K
• 390mg of potassium

Carrot juice benefits

These are the potential health benefits of drinking carrot juice, according to experts.

It can help boost immunity

“Carrot juice provides an excellent amount of immunity-helping vitamin C,” says Amy Gorin, M.S., R.D.N., owner of Plant-Based with Amy in New York City. A cup’s worth has 20 milligrams, which will help you hit the recommended daily total of 75 milligrams for women (and more if you’re pregnant or lactating). “Our bodies are not able to synthesize vitamin C on their own, so we must get the nutrient from food or supplements,” Gorin adds.

There’s more: Perez notes that beta-carotene is a precursor to vitamin A, which also supports immune cells. And some research has found that carrot juice can reduce inflammatory cytokines, which may also bode well for immune health.

It can strengthen eye health

The rumors are true: Carrots’ vitamin profile has the potential to improve, or at least maintain, vision. “Carrots contain vitamin A, which is not only a powerful antioxidant, but also one of the most important nutrients for the eyes,” says Lisa Samuels, R.D. “A deficiency in vitamin A can cause night blindness and Bitot’s spots—a buildup of keratin on the conjunctiva of the eye.” The RDA for vitamin A is 700 micrograms per day for women over 19—and carrot juice contains 2260 micrograms!

Carrots are also a source of lutein and zeaxanthin, which “have antioxidant properties that help to protect our eyes from light damage,” Perez says.

It can keep you satiated between meals

When you’re itching for a snack, you might be tempted to reach for something easy, like a bag of chips or a candy bar from the vending machine. Drinking a glass of carrot juice can help diminish that impulse, though, in part thanks to its two grams of fiber, Gorin says. (However, actual carrots have more fiber per calorie, and pairing them with a little protein, like hummus or Greek yogurt, would help maximize satiety.)

“Fiber also helps to slow down digestion, which helps keep your blood sugars more stable,” Perez points out, adding that it’s also been linked to a reduced risk of developing “a number of chronic diseases like diabetes, heart disease, and certain cancers like colon cancer.”

It supports heart, kidney, and bone health

Carrot juice contains 689 milligrams of potassium—27% of the daily recommended amount for women. “Potassium is a mineral that’s important for helping counteract the effects of sodium and helping control our blood pressure levels,” says Gorin. Same goes for cholesterol: “Diets high in potassium are typically those that lower cholesterol,” Samuels says. Potassium has also been associated with lower risk of developing kidney stones and strong bones.

It may help reduce bloating

If you’re feeling uncomfortably distended, Samuels recommends sipping on some carrot juice. “It can help reduce bloating in two different ways: by reducing the amount of abdominal gas you’re experiencing, and by helping you urinate more regularly,” Samuels says. This may be thanks to the fact that it’s hydrating and contains potassium as well as some fiber, which may support digestion and help ease mild bloating, especially when consumed in place of heavier foods.

Carrot juice vs. carrots: which is better?

Because a cup of carrot juice condenses much more whole carrot, volume-wise, you may assume it’s the obvious choice. However, whole carrots contain more fiber than carrot juice and are lower in calorie density, notes Trista Best, M.P.H., R.D.N., a registered dietitian at The Canada Diet. She adds that carrot juice also has a high concentration of sugar.

With that being said, Best prefers whole carrots because “they are more effective at controlling blood sugar, contain [more] fiber, and are more filling.” However, if you’re choosing between juiced carrots and no carrots at all, bottoms up.

Frequently asked questions

Below are answers to frequently asked questions about carrots and carrot juice.

How often should you drink carrot juice?

Best says a small glass (four to six ounces) two to three times a week is “fine for most people.” If you have specific health conditions or are on any medications, talk to your doctor for personalized advice.

Is carrot juice good for kidney health?

“In moderation, yes,” Best says, as it’s rich in antioxidants. “But due to potassium content, those with kidney issues should limit or consult their doctor.” Potassium is regulated by the kidneys, and ingesting too much or too little can cause issues, especially if you are prone to kidney problems.

Is there a difference between fresh-made and canned carrot juice?

There is some difference, Perez says. “Fresh carrot juice means the nutrients you extract are fresh and not degrading over time. Once you cut or juice something, oxidation will ultimately start to break that nutrition down, especially water-soluble vitamins like vitamin C,” she says. “You may notice that some commercially prepared juices add those vitamins back to the juice to help make up for those losses.”