Carrots, sliced, raw
1.00 cup
(122.00 grams)
Calories: 50
GI: low
Nutrient DRI/DV
vitamin A 113%
biotin 20%
vitamin K 18%
fiber 14%
molybdenum 14%
potassium 11%
vitamin C 10%
vitamin B6 10%
manganese 9%
vitamin B3 8%
vitamin B1 7%
pantothenic acid 7%
copper 6%
phosphorus 6%
folate 6%
vitamin B2 5%
vitamin E 5%
Carrots, sliced, raw
1.00 cup
122.00 grams
Calories: 50
GI: low
Although carrots are available throughout the
year, locally grown carrots are in season in
the summer and fall when they are the
freshest and most flavorful. Carrots belong
to the Umbelliferae family, named after the
umbrella-like flower clusters that plants in
this family produce. As such, carrots are
related to parsnips, fennel, parsley, anise,
caraway, cumin and dill. Carrots can be as small
as two inches or as long as three feet, ranging in
diameter from one-half of an inch to over two
inches. Carrot roots have a crunchy texture and a
sweet and minty aromatic taste, while the greens
are fresh tasting and slightly bitter. While we
usually associate carrots with the color orange,
carrots can actually be found in a host of other
colors including white, yellow, red, or purple. In
fact, purple, yellow and red carrots were the only
color varieties of carrots to be cultivated before
the 15th or 16th century.
What's New and Beneficial about
Carrots
We are fortunate to have the results of a new
10-year study from the Netherlands about carrot
intake and risk of cardiovascular disease (CVD)—
and those results are fascinating. Intake of fruits
and vegetables in the study was categorized by
color and focused on four color categories:
green, orange/yellow, red/purple, and white. Out
of these four categories, orange/yellow (and in
particular, foods with deeper shades of orange
and yellow) emerged as most protective against
CVD. And even more striking, carrots were
determined to be the most prominent member of
this dark orange/yellow food category.
Participants who had the least carrot intake had
the least amount of CVD risk reduction, even
though they still received risk-reducing benefits
from their carrot intake. However, participants
who ate at least 25 more grams of carrots (with
25 grams being less than one-quarter of a cup)
had a significantly lower risk of CVD. And the
groups of participants who ate 50- or 75-grams
more had an even more greatly reduced risk of
CVD! We're not sure how any study could better
demonstrate how easy it can be to lower disease
risk by making a food like carrot part of the
everyday diet in such achievable amounts.
Much of the research on carrots has traditionally
focused on carotenoids and their important
antioxidant benefits. After all, carrots (along with
pumpkin and spinach) rank high on the list of all
commonly-consumed U.S. antioxidant vegetables
in terms of their beta-carotene content. But
recent research has turned the health spotlight
onto another category of phytonutrients in
carrots called polyacetylenes. In carrots, the
most important polyacetylenes include falcarinol
and falcarindiol. Several recent studies have
identified these carrot polyacetylenes as
phytonutrients that can help inhibit the growth of
colon cancer cells, especially when these
polyacetylenes are found in their reduced (versus
oxidized) form. These new findings are exciting
because they suggest a key interaction between
the carotenoids and polyacetylenes in carrots.
Apparently, the rich carotenoid content of carrots
not only helps prevent oxidative damage inside
our body, but it may also help prevent oxidative
damage to the carrot polyacetylenes. In other
words, these two amazing groups of
phytonutrients in carrots may work together in a
synergistic way to maximize our health benefits!
Even people who usually boil carrots have
discovered that they taste better steamed! In a
recent study examining different methods for
cooking vegetables, study participants were
asked to evaluate the flavor and overall
acceptability of the results. In comparison to
boiling, participants in the study significantly
favored the flavor and overall acceptability of
steamed carrots to boiled carrots. This
preference was also expressed by participants
who had always boiled carrots in their previous
kitchen practices.
Not surprisingly, research on the carotenoids in
carrots has become fairly sophisticated and we
now know that it's especially important to
protect one specific form of beta-carotene found
in carrots called the (all-E)-beta-carotene isomer.
That form of beta-carotene appears to have
better bioavailability and antioxidant capacity
than another beta-carotene form called the Z
(cis) isomer form. With this new knowledge of
beta-carotene specifics, researchers in Victoria,
Australia wondered about the stability of (all-E)-
beta-carotene under proper storage conditions.
What they found was excellent retention of (all-
E)-beta-carotene under the right storage
conditions. Over several weeks period of time at
refrigerator temperatures and with good humidity
(as might be provided, for example by the
wrapping of carrots in damp paper and
placement in an air-tight container), there was
very good retention of the carrots' (all-e)-beta-
carotene. While we always like the idea of
vegetable consumption in freshly-picked form,
this finding is great news and gives all of us
more flexibility for incorporating carrots into our
diet.
Carrots, sliced, raw
1.00 cup
122.00 grams
Calories: 50
GI: low
Although carrots are available throughout the
year, locally grown carrots are in season in
the summer and fall when they are the
freshest and most flavorful. Carrots belong
to the Umbelliferae family, named after the
umbrella-like flower clusters that plants in
this family produce. As such, carrots are
related to parsnips, fennel, parsley, anise,
caraway, cumin and dill. Carrots can be as small
as two inches or as long as three feet, ranging in
diameter from one-half of an inch to over two
inches. Carrot roots have a crunchy texture and a
sweet and minty aromatic taste, while the greens
are fresh tasting and slightly bitter. While we
usually associate carrots with the color orange,
carrots can actually be found in a host of other
colors including white, yellow, red, or purple. In
fact, purple, yellow and red carrots were the only
color varieties of carrots to be cultivated before
the 15th or 16th century.
What's New and Beneficial about
Carrots
We are fortunate to have the results of a new
10-year study from the Netherlands about carrot
intake and risk of cardiovascular disease (CVD)—
and those results are fascinating. Intake of fruits
and vegetables in the study was categorized by
color and focused on four color categories:
green, orange/yellow, red/purple, and white. Out
of these four categories, orange/yellow (and in
particular, foods with deeper shades of orange
and yellow) emerged as most protective against
CVD. And even more striking, carrots were
determined to be the most prominent member of
this dark orange/yellow food category.
Participants who had the least carrot intake had
the least amount of CVD risk reduction, even
though they still received risk-reducing benefits
from their carrot intake. However, participants
who ate at least 25 more grams of carrots (with
25 grams being less than one-quarter of a cup)
had a significantly lower risk of CVD. And the
groups of participants who ate 50- or 75-grams
more had an even more greatly reduced risk of
CVD! We're not sure how any study could better
demonstrate how easy it can be to lower disease
risk by making a food like carrot part of the
everyday diet in such achievable amounts.
Much of the research on carrots has traditionally
focused on carotenoids and their important
antioxidant benefits. After all, carrots (along with
pumpkin and spinach) rank high on the list of all
commonly-consumed U.S. antioxidant vegetables
in terms of their beta-carotene content. But
recent research has turned the health spotlight
onto another category of phytonutrients in
carrots called polyacetylenes. In carrots, the
most important polyacetylenes include falcarinol
and falcarindiol. Several recent studies have
identified these carrot polyacetylenes as
phytonutrients that can help inhibit the growth of
colon cancer cells, especially when these
polyacetylenes are found in their reduced (versus
oxidized) form. These new findings are exciting
because they suggest a key interaction between
the carotenoids and polyacetylenes in carrots.
Apparently, the rich carotenoid content of carrots
not only helps prevent oxidative damage inside
our body, but it may also help prevent oxidative
damage to the carrot polyacetylenes. In other
words, these two amazing groups of
phytonutrients in carrots may work together in a
synergistic way to maximize our health benefits!
Even people who usually boil carrots have
discovered that they taste better steamed! In a
recent study examining different methods for
cooking vegetables, study participants were
asked to evaluate the flavor and overall
acceptability of the results. In comparison to
boiling, participants in the study significantly
favored the flavor and overall acceptability of
steamed carrots to boiled carrots. This
preference was also expressed by participants
who had always boiled carrots in their previous
kitchen practices.
Not surprisingly, research on the carotenoids in
carrots has become fairly sophisticated and we
now know that it's especially important to
protect one specific form of beta-carotene found
in carrots called the (all-E)-beta-carotene isomer.
That form of beta-carotene appears to have
better bioavailability and antioxidant capacity
than another beta-carotene form called the Z
(cis) isomer form. With this new knowledge of
beta-carotene specifics, researchers in Victoria,
Australia wondered about the stability of (all-E)-
beta-carotene under proper storage conditions.
What they found was excellent retention of (all-
E)-beta-carotene under the right storage
conditions. Over several weeks period of time at
refrigerator temperatures and with good humidity
(as might be provided, for example by the
wrapping of carrots in damp paper and
placement in an air-tight container), there was
very good retention of the carrots' (all-e)-beta-
carotene. While we always like the idea of
vegetable consumption in freshly-picked form,
this finding is great news and gives all of us
more flexibility for incorporating carrots into our
diet.
This chart graphically details the %DV that a
serving of Carrots provides for each of the
nutrients of which it is a good, very good, or
excellent source according to our Food Rating
System. Additional information about the amount
of these nutrients provided by Carrots can be
found in the Food Rating System Chart . A link
that takes you to the In-Depth Nutritional Profile
for Carrots, featuring information over 80
nutrients, can be found under the Food Rating
System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Carrots are perhaps best known for their rich
supply of the antioxidant nutrient that was
actually named for them: beta-carotene.
However, these delicious root vegetables are the
source not only of beta-carotene, but also of a
wide variety of antioxidants and other health-
supporting nutrients. The areas of antioxidant
benefits, cardiovascular benefits, and anti-cancer
benefits are the best-researched areas of health
research with respect to dietary intake of
carrots.
Antioxidant Benefits
All varieties of carrots contain valuable amounts
of antioxidant nutrients. Included here are
traditional antioxidants like vitamin C, as well as
phytonutrient antioxidants like beta-carotene. The
list of carrot phytonutrient antioxidants is by no
means limited to beta-carotene, however. This
list includes:
Carotenoids
alpha-carotene
beta-carotene
lutein
Hydroxycinnamic acids
caffeic acid
coumaric acid
ferulic acid
Anthocyanindins
cyanidins
malvidins
Different varieties of carrots contain differing
amounts of these antioxidant phytonutrients. Red
and purple carrots, for example, are best known
for the rich anthocyanin content. Oranges are
particularly outstanding in terms of beta-
carotene, which accounts for 65% of their total
carotenoid content. In yellow carrots, 50% of the
total carotenoids come from lutein. You're going
to receive outstanding antioxidant benefits from
each of these carrot varieties!
Cardiovascular Benefits
Given their antioxidant richness, it's not
surprising to find numerous research studies
documenting the cardiovascular benefits of
carrots. Our cardiovascular system needs
constant protection from antioxidant damage.
This is particularly true of our arteries, which are
responsible for carrying highly oxygenated blood.
A recent study from the Netherlands, in which
participants were followed for a period of 10
years, has given us some fascinating new
information about carrots and our risk of
cardiovascular disease (CVD). In this study,
intake of fruits and vegetables was categorized
by color. The researchers focused on four color
categories: green, orange/yellow, red/purple, and
white. Out of these four categories, orange/
yellow (and in particular, foods with deeper
shades of orange and yellow) was determined to
be the most protective against CVD. Within this
dark orange/yellow food group, carrots were
determined to be the single most risk-reducing
food. Participants who had the least carrot
intake had the least amount of CVD risk
reduction, even though they still received risk-
reducing benefits from their carrot intake.
However, participants who ate at least 25 more
grams of carrots (with 25 grams being less than
one-quarter of a cup) had a significantly lower
risk of CVD. And the groups of participants who
ate 50- or 75-grams more had an even more
greatly reduced risk of CVD! We're not sure how
any study could better demonstrate how easy it
can be to lower CVD risk by making a food like
carrot part of the everyday diet.
Antioxidant nutrients in carrots are believed to
explain many of the cardioprotective benefits
provided by these root vegetables. The many
different kinds of carrot antioxidants are most
likely to work together and provide us with
cardiovascular benefits that we could not obtain
from any of these antioxidants alone if they were
split apart and consumed individually, in isolation
from each other. The synergistic effect of carrot
antioxidants is a great example of a whole food
and its uniqueness as a source of nourishment.
Yet in addition to the diverse mixture of carrot
antioxidants, there is yet another category of
carrot phytonutrient that is believed to help
explain carrot protection against cardiovascular
disease.That category is polyacetylenes.
Polyacetylenes are unique phytonutrients made
from metabolism of particular fatty acids (often
involving crepenynic acid, stearolic acid and
tariric acid). They are particularly common in the
Apiaceae/Umbelliferae family of plants (which
includes carrot). The two best-researched
polyacetylenes in carrot are falcarinol and
falcarindiol. Preliminary research on animals and
in the lab has shown that carrot polyacetylenes
have anti-inflammatory properties and anti-
aggregatory properties (that help prevent
excessive clumping together of red blood cells).
So in addition to the unique mix of antioxidants
in carrot, polyacetylenes may play a key role in
the cardiovascular protection provided by this
amazing food.
Vision Health
While you might expect to find a large number of
human research studies documenting the
benefits of carrot intake for eye health, there are
relatively few studies in this area. Most studies
about carotenoids and eye health have focused
on carotenoid levels in the bloodstream and the
activities of the carotenoids themselves, rather
than the food origins of carotenoids (like
carrots). Still, we have found some smaller scale
human studies that show clear benefits of carrot
intake for eye health. For example, researchers
at the Jules Stein Institute at the University of
California at Los Angeles determined that women
who consume carrots at least twice per week -
in comparison to women who consume carrots
less than once per week - have significantly
lower rates of glaucoma (damage to the optic
nerve often associated with excessive pressure
inside the eye). Intake of geranyl acetate - one
of the photonutrients that is present in carrot
seeds (and sometimes extracted from purified
carrot seed oil) has also been repeatedly
associated with reduced risk of cataracts in
animal studies. However, researchers have yet to
analyze the amount of geranyl acetate in the
root portion of the carrot and the impact of
dietary intake on risk of cataracts.
Anti-Cancer Benefits
The anti-cancer benefits of carrot have been
best researched in the area of colon cancer.
Some of this research has involved actual intake
of carrot juice by human participants, and other
research has involved the study of human cancer
cells types in the lab. While much more research
is needed in this area, the study results to date
have been encouraging. Lab studies have shown
the ability of carrot extracts to inhibit the grown
of colon cancer cells, and the polyacetylenes
found in carrot (especially falcarinol) have been
specifically linked to this inhibitory effect. In
studies of carrot juice intake, small but
significant effects on colon cell health have been
shown for participants who consumed about 1.5
cups of fresh carrot juice per day.
We're confident that future studies in this area
will show carrot intake as being protective
against risk of colon cancer. Carrots are simply
too rich in digestive tract-supporting fiber,
antioxidant nutrients, and unique phytonutrients
like falcarinol to be neutral when it comes to
support of the lower digestive tract and colon
cancer protection.
Description
As one of the most popular root vegetables in
the U.S. - and widely enjoyed in many other
countries as well - carrots almost feel like an old
friend for many people who are looking for just
the right crunchy snack or addition to a salad.
We've even seen one study of 8-11 year-old
children in France who were given pictures of 54
vegetables and were mostly likely to pick out
carrots (along with lettuce and tomatoes) as
easily identifiable and likeable vegetables. In the
U.S., there seems to be an equal liking for
carrots at the other end of the age spectrum as
well. Individuals 76 years of age and older eat
twice as many carrots as individuals under 40,
with the overall average being about 1 cup of
carrots per week.
It's easiest to identify carrots as belonging to
the Umbelliferae family of plants, since their leafy
greens form an umbrella-like cluster at the top
of the root. However, this same family of plants
is also commonly known as the Apiaceae family.
While the International Code of Botanical
Nomenclature accepts both designations, the use
of Apiaceae is becoming more and more common
in carrot research. This same botanical family
includes parsley, anise, celery, parsnips, fennel,
caraway, cumin and dill.
The name "carrot" comes from the Greek word
"karoton," whose first three letters (kar) are used
to designate anything with a horn-like shape.
(That horn-like shape, of course, refers to the
taproot of the carrot that is the plant part we're
most accustomed to consuming in the U.S.).
The beta-carotene that is found in carrots was
actually named for the carrot itself!
Even though U.S. consumers are most familiar
with carrots as root vegetables bright orange in
color, an amazing variety of colors are found
worldwide for this vegetable. (All of these color
varieties, however, still belong to the same genus
and species of plant, Daucus carota.) Here is a
short list of some of the more popular carrot
varieties, categorized by color:
Orange Carrots
Scarlet Nantes (especially valued for its
sweetness)
Danvers (often raised for processing)
Camden (often raised for processing)
Other popular varieties include Navajo, Sirkana,
Top Cut and Inca
Purples Carrots
Indigo
Maroon
Purple Dragon
Cosmic Purple
Purple Haze
Yellow Carrots
Sunlite
Solar Yellow
Yellowstone
White Carrots
Creme De Lite
White Satin
Red Carrots
Supreme Chateney
Red Samurai
History
The carrot can trace its ancestry back thousands
of years, originally having been cultivated in
central Asian and Middle Eastern countries,
along with parts of Europe. These original carrots
looked different from those that we are
accustomed to today, featuring red, purple, and
yellow coloring rather than the bright orange that
we've become accustomed to in U.S.
supermarkets. Carrots became widely cultivated
in Europe during the 15th and 16th centuries and
were first brought over to North America during
this same general time period.
In today's commercial marketplace, China
currently produces about one-third of all carrots
bought and sold worldwide. Russia is the second
largest carrot producer, with the U.S. following a
close third. Many European countries produce
substantial amounts of carrots (over 400,000
metric tons) and Turkey, Mexico, India,
Indonesia, Australia and Canada are also
important countries in the worldwide production
of carrots. Within the U.S., about 12,000 acres of
carrots for processing are planted each year,
resulting in about 320,000 tons of carrots. Over
80% of all fresh market carrot production in the
U.S. comes from California, with Michigan and
Texas emerging as the next two largest fresh
production states.
Currently,U.S. adults average about 12 pounds of
carrot intake each year. Approximately 9 pounds
are being consumed in fresh form, with the other
3 pounds are being consumed in frozen or
canned products. This amount translates into
approximately 1 cup of carrots each week in
fresh, frozen, or canned form.
How to Select and
Store
Carrot roots should be firm, smooth, relatively
straight and bright in color. The deeper the
orange-color, the more beta-carotene is present
in the carrot. Avoid carrots that are excessively
cracked or forked as well as those that are limp
or rubbery. In addition, if the carrots do not have
their tops attached, look at the stem end and
ensure that it is not darkly colored as this is also
a sign of age. If the green tops are attached,
they should be brightly colored, feathery and not
wilted. Since the sugars are concentrated in the
carrots' core, generally those with larger
diameters will have a larger core and therefore
be sweeter.
Carrots are hardy vegetables that will keep
longer than many others if stored properly. The
trick to preserving the freshness of carrot roots
is to minimize the amount of moisture they lose.
To do this, make sure to store them in the
coolest part of the refrigerator in a plastic bag or
wrapped in a paper towel, which will reduce the
amount of condensation that is able to form.
They should be able to keep fresh for about two
weeks. Research has shown that the especially
valuable (all-E)-beta-carotene isomer is well-
retained in carrots if stored properly. Carrots
should also be stored away from apples, pears,
potatoes and other fruits and vegetables that
produce ethylene gas since it will cause them to
become bitter.
If you purchase carrot roots with attached green
tops, the tops should be cut off before storing in
the refrigerator since they will cause the carrots
to wilt prematurely as they pull moisture from
the roots. While the tops can be stored in the
refrigerator, kept moist by being wrapped in a
damp paper, they should really be used soon
after purchase since they are fragile and will
quickly begin to wilt.
Tips for Preparing and
Cooking
Tips for Preparing Carrots
Wash carrot roots and gently scrub them with a
vegetable brush right before eating. Unless the
carrots are old, thick or not grown organically, it
is not necessary to peel them. If they are not
organically grown, peel them; most all
conventionally grown carrots are grown using
pesticides and other chemicals. If the stem end
is green, it should be cut away as it will be
bitter. Depending upon the recipe or your
personal preference, carrots can be left whole or
julienned, grated, shredded or sliced into sticks
or rounds.
Carrots are delicious eaten raw or cooked. While
heating can often damage some of the delicate
phytonutrients in vegetables, the beta-carotene
as found in carrots has been shown to be
surprisingly heat-stable. In fact, carrots' beta-
carotene may become more bioavailable through
well-timed steaming. Still, be careful not to
overcook carrots if you want to your carrots to
retain their maximum flavor and strong overall
nutritional value.
The Healthiest Way of Cooking
Carrots
Of all of the cooking methods we tried when
cooking carrots, our favorite is Healthy
Steaming. We think that it provides the greatest
flavor and is also a method that allows for
concentrated nutrient retention. In fact,
participants in a recent research study agreed
with us. When study participants were asked to
evaluate the flavor and overall acceptability of
different carrot cooking methods, they
significantly favored the flavor and overall
acceptability of steamed carrots to boiled
carrots. This preference was even expressed by
participants who had always boiled carrots in
their previous kitchen practices!
To Healthy Steamed carrots, fill the bottom of
the steamer with 2 inches of water and bring to
a rapid boil. Slice carrots ¼-inch thick and steam
for 5 minutes. Transfer to a bowl. For more
flavor, toss carrots with our Mediterranean
Dressing . (Looking for carrots with extra zing?
Try our Carrots with Honey Mustard Sauce
recipe.)
How to Enjoy
A Few Quick Serving Ideas
Shredded raw carrots and chopped carrot greens
make great additions to salads.
Combine shredded carrots, beets and apples, and
eat as a salad.
For quick, nutritious soup that can be served hot
or cold, purée boiled carrots and potatoes in a
blender or food processor, and add herbs and
spices to taste.
Spiced carrot sticks are a flavorful variation on
an old favorite at parties or at the dinner table.
Soak carrot sticks in hot water spiced with
cayenne, coriander seeds and salt. Allow to cool,
drain and serve.
WHFoods Recipes That Include
Carrots
Asian Chicken Salad
Barley Mushroom Soup
Carrot Coconut Soup
Minestrone Surprise
Red Kidney Bean Soup with Lime Yogurt
Super Energy Kale Soup
15-Minute Seared Tuna with Sage
Poached Halibut with Fennel and Cauliflower
Holiday Turkey with Rice Stuffing & Gravy with
Fresh Herbs
Asian-Flavored Broccoli with Tofu
Braised Kidney Beans & Sweet Potato
Curried Lentils
Miso Stir-Fry
Moroccan Eggplant with Garbanzo Beans
Primavera Verde
Great Antipasto Salad
Super Carrot Raisin Salad
Carrot Cashew Paté
Carrots with Honey Mustard Sauce
Garlic Dip with Crudites
Minted Carrots with Pumpkin Seeds
Minted Green Peas & Carrots
Steamed Vegetable Medley
Individual Concerns
Carrots and Carotoderma
Excessive consumption of carotene-rich foods
may lead to a condition called carotoderma in
which the palms or other skin develops a yellow
or orange cast. This yellowing of the skin is
presumably related to carotenemia , excessive
levels of carotene in the blood. The health
impact of carotenemia is not well researched.
Eating or juicing high amounts of foods rich in
carotene, like carrots, may over tax the body's
ability to convert these foods to vitamin A. The
body slowly converts carotene to vitamin A, and
extra carotene is stored, usually in the palms,
soles or behind the ears. If the cause of the
carotenemia is eating excessively high amounts
of foods like carrots, the condition will usually
disappear after reducing consumption.
Nutritional Profile
Carrots are perhaps best known for their beta-
carotene content. (The nutrient beta-carotene
was actually named after the carrot!) While they
can be an outstanding source of this
phytonutrient, carrots actually contain a
fascinating combination of phytonutrients,
including other carotenoids (especially alpha-
carotene and lutein); hydroxycinnamic acids
(including caffeic, coumaric, ferulic);
anthocyanins (in the case of purple and red
carrots); and polyacetylenes (especially falcarinol
and falcarindiol). Carrots are an excellent source
of vitamin A (in the form of carotenoids). In
addition, they are a very good source of biotin,
vitamin K, dietary fiber, molybdenum, potassium,
vitamin B6, and vitamin C. They are a good
source of manganese, niacin, vitamin B1,
panthothenic acid, phosphorus, folate, copper,
vitamin E, and vitamin B2.
For an in-depth nutritional profile click here:
Carrots .
In-Depth Nutritional
Profile
In addition to the nutrients highlighted in our
ratings chart, an in-depth nutritional profile for
Carrots is also available. This profile includes
information on a full array of nutrients, including
carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino
acids and more.
Introduction to Food
Rating System Chart
In order to better help you identify foods that
feature a high concentration of nutrients for the
calories they contain, we created a Food Rating
System. This system allows us to highlight the
foods that are especially rich in particular
nutrients. The following chart shows the
nutrients for which this food is either an
excellent, very good, or good source (below the
chart you will find a table that explains these
qualifications). If a nutrient is not listed in the
chart, it does not necessarily mean that the food
doesn't contain it. It simply means that the
nutrient is not provided in a sufficient amount or
concentration to meet our rating criteria. (To
view this food's in-depth nutritional profile that
includes values for dozens of nutrients - not just
the ones rated as excellent, very good, or good -
please use the link below the chart.) To read this
chart accurately, you'll need to glance up in the
top left corner where you will find the name of
the food and the serving size we used to
calculate the food's nutrient composition. This
serving size will tell you how much of the food
you need to eat to obtain the amount of
nutrients found in the chart. Now, returning to
the chart itself, you can look next to the nutrient
name in order to find the nutrient amount it
offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we
calculated for this food and nutrient, and the
rating we established in our rating system. For
most of our nutrient ratings, we adopted the
government standards for food labeling that are
found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling." Read
more background information and details of our
rating system .
Nutrient Amount
DRI/
DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
vitamin A 1019.07 mcg
RAE 113 40.7 excellent
biotin 6.10 mcg 20 7.3 very good
vitamin K 16.10 mcg 18 6.4 very good
fiber 3.42 g 14 4.9 very good
molybdenum 6.10 mcg 14 4.9 very good
potassium 390.40 mg 11 4.0 very good
vitamin B6 0.17 mg 10 3.6 very good
vitamin C 7.20 mg 10 3.5 very good
manganese 0.17 mg 9 3.1 good
vitamin B3 1.20 mg 8 2.7 good
vitamin B1 0.08 mg 7 2.4 good
pantothenic
acid 0.33 mg 7 2.4 good
phosphorus 42.70 mg 6 2.2 good
folate 23.18 mcg 6 2.1 good
copper 0.05 mg 6 2.0 good
vitamin E 0.81 mg (ATE) 5 1.9 good
vitamin B2 0.07 mg 5 1.9 good
