Are Carrots High In Iron

Are Carrots High In Iron? (Quickly Answered)

Getting enough iron from your diet instead of from supplements is a great way to load up on this mineral in a healthy way. Iron helps preserve various important bodily processes, but it’s also responsible for anemia prevention.

Fortunately, there are many foods, including fruits and veggies, that can help you reach your daily need for iron quite easily, as long as you follow an otherwise healthy, balanced diet.

So, let’s take a look at carrots: Does this veggie contain iron? Are carrots high in iron?

Are Carrots High In Iron?

Carrots aren’t a very good source of iron, as they contain very small amounts of this mineral in a single serving. So, eating them, even for every single meal, won’t help you load up on iron.

On the bright side, carrots contain other nutrients like vitamin A and beta-carotene that help with the absorption of iron and the prevention of anemia.

Aside from that, carrots are a good source of vitamins A, C, and K, folate, potassium, and manganese. They also contain a lot of powerful antioxidants that help in the prevention of various serious health conditions.

So, eating carrots is a great choice for maintaining optimal health.

Most Popular Articles:

How much iron is in carrots?

One cup of chopped raw carrots contains just 0.4 mg of iron, which is around 2% of your daily need for this mineral. This isn’t a large amount, so carrots don’t make for a good veggie choice for loading up on iron.

On the other hand, one cup of cooked carrots contains about 0.6 mg of iron, which is slightly more but still not very impressive. 

Still, it’s beneficial to include carrots on a diet aimed at increasing your intake of iron, as they do contain some of this mineral.

But be sure to include other iron-rich foods in your diet as well.

Can you get enough iron from carrots?

While carrots don’t contain too much iron in a single serving, they provide you with some important nutrients that help with the absorption and metabolism of this nutrient.

For example, carrots contain some vitamin C, which is a micronutrient known for helping your body absorb iron, thus preventing iron deficiency and anemia.

Carrots also contain vitamin A and beta-carotene as well as other plant compounds. According to studies, these nutrients help your body with the absorption of iron, especially non-heme iron that is found in plant-based foods.

Iron + Vitamin C at

So, even though both raw and cooked carrots don’t contain too much iron, eating them can help your increase your levels of this mineral naturally.

Can eating carrots help prevent anemia?

As mentioned above, carrots contain a lot of nutrients and compounds that are crucial for the absorption of iron, particularly non-heme iron. 

So, in that sense, incorporating this veggie into a diet rich in other high-iron foods can be beneficial in preventing and treating anemia.

What’s more, carrots provide you with a good amount of folate. Also called vitamin B9, this nutrient has a lot of health benefits, such as the formation of red blood cells as well as healthy cell growth and function.

But according to studies, it can also help prevent anemia by improving how well your body metabolizes and uses iron.

As a result, even though fresh carrots aren’t too rich in iron, eating them provides you with other compounds and nutrients that can help your body prevent anemia.

Are dehydrated carrots high in iron?

One cup (about 74 grams) of dehydrated carrots contains 2.9 grams of iron. This is about 16% of your daily need for this mineral. This is a very impressive amount, just like with other dried fruits and vegetables.

This is because dried fruit and veggies contain much less water, so the minerals and vitamins are much more concentrated.

Because of that, you’re also getting a lot more other nutrients found in carrots. Still, this comes with a lot more sugar as well, so try not to consume too many dried carrots in one sitting, no matter how badly you want to load up on iron.

Instead, consume them as part of an occasional snack or add them as a topping to your salad.

Is carrot juice high in iron?

One cup of carrot juice contains 1.1 mg of iron6% of your daily requirement. It’s not a bad dose, so drinking carrot juice from time to time can help you get more iron into your diet quite easily.

Carrot juice also contains nine times as much vitamin A as you need per day. This nutrient protects your eyes from damage and age-related decline, lowers your risk of certain types of cancer, and promotes healthy growth and reproduction.

Other nutrients found in carrot juice in large amounts include vitamin C, vitamin K, potassium, and vitamin B6.

Are canned carrots high in iron?

One cup of sliced canned carrots contains about 0.9 mg of iron, which equals 5% of your daily need. 

Iron + Vitamin C at

This serving also comes with just around 36 calories, so gram per gram, canned calories are a pretty good source of iron.

Canned carrots are a very easy way to add this veggie to your diet too. They can be stored for much longer periods of time than fresh carrots. They’re also already cooked and ready to be consumed without any additional preparation.

Canned carrots can be added to salads, sauces, soups, and many other dishes without causing too much hassle, as they usually come peeled.

So, there are only benefits to including canned carrots in your diet.


Carrots aren’t a particularly good source of iron. They contain a very small amount of this nutrient in a single serving unless they’re dried. So, if you want to increase your intake of iron, you should consider other iron-rich foods.

On the bright side, carrots contain other nutrients that have been shown to improve the absorption of iron. 

So, eating carrots along with other iron-rich foods can actually help prevent iron deficiency and anemia.

Sources: Nutrition Data, National Library of Medicine, PMC, and Research Gate