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Author: Expert reviewer:

June 29, 2023

Certified holistic nutritionist

By Adam Meyer

Certified holistic nutritionist

Adam Meyer is a health writer, certified holistic nutritionist, and plant-based athlete

Expert review by

Lauren Torrisi-Gorra, M.S., RD

Registered Dietitian

Lauren Torrisi-Gorra, MS, RD is a registered dietitian, chef, and writer with a love of science and passion for helping people create life-long healthy habits. She has a bachelor’s degree in Communication and Media Studies from Fordham University, a Grand Diplôme in Culinary Arts from the French Culinary Institute, and master’s degree in Clinical Nutrition and Dietetics from New York University.

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June 29, 2023

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Beyond being super flavorful and refreshing, carrot juice is packed with unique vitamins, minerals, and antioxidants. Sipping it from time to time can pay off for your eye health, hormone function, and skin complexion, to name a few. Here’s what the research has to say about its benefits, plus some creative ideas on how to enjoy this vibrant elixir more often (without overdoing it).

• How much to drink: 1 cup daily (no more than 3 cups)
• Claim to fame: Packed with beta-carotene, which supports eye health and immune function
• Storage: Lasts 3-4 days in the fridge
• How to blend it: The sweetness of carrot juice blends nicely with beets, kale, spinach, or celery juice

Carrot juice is made by extracting juice from fresh carrots. Typically, it’s prepared through cold-pressing, where the juice is extracted without applying heat1. This is thought to preserve the natural enzymes, vitamins, and minerals found in carrots.

Carrot juice is super healthy to drink on its own or to add to mixed juices or smoothies. A 32-ounce bottle typically costs $5 to $10 and can be found in most grocery stores, health food markets, and juice bars. Alternatively, you can prepare your own carrot juice at home using a juicer, blender, or food processor, to save some cash.

• Calories: 96
• Carbohydrates: 22 grams
• Fat: 0 grams
• Fiber: 2 grams
• Protein: 2 grams
• Sugars: 9 grams
• Potassium: 701 milligrams
• Vitamin A: 2,296 micrograms
• Beta-carotene: 22,320 micrograms

“Carrot juice is a good source of some of the well-known vitamins (like C, K, and B6) and a nice blend of minerals,” says Billy Hammond, Ph.D., an eye health expert and professor in brain and behavioral sciences at the University of Georgia. “But carrot juice’s real claim to fame is the carotenoid content. Carotenoids are the antioxidant pigments in many colored fruits and vegetables. Carrot juice is also an excellent source of beta-carotene.”

Jeff Anshel, OD, FAAO, optometrist and founder of the Ocular Wellness and Nutrition Society, tells us, “Raw carrots are 88% water, 9% carbohydrates, 0.9% protein, 2.8% dietary fiber, 1% ash, and 0.2% fat. The alpha and beta-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value per 100-gram serving of carrots.”

1.

It may improve skin and hair health.

2.

It may support hormone health, especially during pregnancy.

3.

It may boost eye health.

4.

It can benefit respiratory health.

The presence of vitamin A and antioxidants in carrot juice may help protect the lungs against oxidative stress and damage. A study involving 21,148 participants found that those with the highest intake of vitamin A, beta-carotene, and vitamin C had better lung health11 than those consuming fewer of these powerful nutrients.

Phytonutrients like beta-carotene found in carrot juice have anti-inflammatory properties12 that can help reduce inflammation in the airways to promote easier breathing.

5.

It’s packed with vitamins, minerals, and antioxidants.

• Use carrot juice as a flavorful base for soups, sauces, dressings, or marinades to infuse dishes with its vibrant color and subtle sweetness.
• Mix carrot juice with sparkling water or add a squeeze of lemon or lime for a refreshing and hydrating concoction.
• Enhance the nutritional value of your favorite smoothie by adding carrot juice as a base or alongside other fruits and veggies.
• Mix carrot juice with other fruit or vegetable juices to create a delicious and nutritious blend. The sweetness of carrot juice blends nicely with beets, kale, spinach, or celery.

Looking to make your own carrot juice at home? It’s pretty simple to get started: Just invest in a high-quality juicer, blender, or food processor, and use the freshest possible ingredients. While carrots actually tend to be pretty low in pesticide residue (they’re on the EWG’s Clean 15 list), look for organic carrots when you can and wash your carrots thoroughly before juicing.

Peeling your carrots may not be necessary if they’re clean or organic, said Amy Sapola, PharmD, a clinical pharmacist and nutrition expert, on an episode of the mindbodygreen podcast. The outer layer of carrots often contains valuable nutrients, including fiber and antioxidants, so feel free to leave them on.

Proper storage of your carrot juice is essential for maintaining freshness. Keep it refrigerated in an airtight glass container, as exposure to air can lead to oxidation and nutrient loss. Carrot juice can stay fresh for up to three or four days when stored properly.

Don’t forget the pulp!

Instead of tossing your leftover carrot juice pulp in the trash, consider using it as a nutrient-rich addition to baked goods like muffins, bread, or pancakes. It can also be added to soups, stews, or vegetable broths. Additionally, you can compost the pulp to create nutrient-rich soil for your garden, closing the loop in your kitchen.

If you have allergies to carrots or similar vegetables, stay clear of carrot juice. “Carrot allergies are rare. But, like all food allergies, can be serious,” says Hammond.

Drinking too much carrot juice in one day can also cause a negative reaction. If you drink too much carrot juice, you run the risk of vitamin A toxicity since carrots are rich in beta-carotene, a precursor to vitamin A. While beta-carotene is generally safe, consuming extremely high amounts can lead to a condition called carotenemia19, where your skin takes on a yellow or orange hue.

“Excess carrot juice consumption will deposit the excess beta-carotene beneath the skin, turning it orange or yellow,” Anshel says. This can happen if you drink more than three cups of carrot juice in a 24-hour period, so stick to one serving a day tops.