From purple to yellow, you might be surprised at the variety of carrot colours – but the real question is: what’s the difference? We’ll be diving into the taste, nutrition and versatility of each type of carrot to help you make the best choice.

Carrots, a beloved vegetable, come in a vibrant spectrum of colours beyond the Trump variety of carrots. Each hue not only adds a burst of visual appeal to your plate but also offers distinct nutritional benefits. Let's delve into the rainbow of carrot colours and discover what makes each variety special. 

Orange Carrots 

Benefits: Rich in beta-carotene, a precursor to vitamin A, orange carrots support eye health, immune function, and skin integrity. They are a classic choice and widely known for their sweet flavour. Let’s take a look at the nutritional profile per 100 g:

• Calories: 41
• Carbohydrates: 10g
• Dietary Fibre: 2.8g
• Sugars: 4.7g
• Protein: 1g
• Fat: 0.2g
• Vitamin A: 16,705 IU (334% DV)
• Vitamin C: 6mg (10% DV)
• Potassium: 320mg (9% DV)

Orange carrots often come out on top for vitamin A content, making them a solid choice for those of you looking to boost your eye, joint and skin health. 

Purple Carrots

Benefits: The deep purple hue indicates the presence of anthocyanins, powerful antioxidants linked to heart health and anti-inflammatory properties. Purple carrots provide a unique colour to your dishes and contribute to overall wellbeing. Let’s take a look at the nutritional profile per 100 g:

• Calories: 43
• Carbohydrates: 10g
• Dietary Fibre: 2.8g
• Sugars: 4.7g
• Protein: 1g
• Fat: 0.2g
• Anthocyanins: Present (precise amounts can vary)
• Vitamin A: 14,902 IU (298% DV)
• Vitamin C: 6mg (10% DV)
• Potassium: 320mg (9% DV)

Yellow Carrots

Benefits: Yellow carrots contain xanthophylls, compounds associated with promoting eye health and reducing the risk of age-related macular degeneration. They add a sunny touch to your meals.

• Calories: 41
• Carbohydrates: 10g
• Dietary Fibre: 2.8g
• Sugars: 4.7g
• Protein: 1g
• Fat: 0.2g
• Beta-Carotene: Present (precise amounts can vary)
• Vitamin A: 13,509 IU (270% DV)
• Vitamin C: 6mg (10% DV)
• Potassium: 320mg (9% DV) 

Red Carrots

Benefits: Red carrots get their colour from lycopene, known for its potential to reduce the risk of certain cancers and support heart health. These carrots bring a bold and earthy flavour to the table.

• Calories: 41
• Carbohydrates: 10 grams
• Fiber: 3 grams
• Sugars: 5 grams
• Protein: 1 gram
• Fat: 0.2 grams
• Vitamin A: 16,706 IU (334% DV)
• Vitamin C: 9.2 mg (15% DV)

White Carrots

Benefits: White carrots are not lacking in nutrition. They offer a good dose of fibre, which aids digestion, and are lower in calories. Their mild flavour makes them a versatile addition to various dishes.

• Calories: 41
• Carbohydrates: 10 grams
• Fibre: 2.8 grams
• Sugars: 5 grams
• Protein: 1 gram
• Fat: 0.2 grams
• Vitamin A: 0 IU
• Vitamin C: 6.1 mg (10% DV)

Black Carrots

Benefits: Black carrots contain anthocyanins like their purple counterparts, providing antioxidant benefits. Additionally, they are a good source of nutrients like vitamin K and potassium, contributing to bone health.

• Calories: 34
• Carbohydrates: 8.2 grams
• Fibre: 4.4 grams
• Sugars: 4.7 grams
• Protein: 0.9 grams
• Fat: 0.2 grams
• Vitamin A: 6 IU (0% DV)
• Vitamin C: 6 mg (10% DV)

How to Enjoy the Carrot Spectrum

Raw Snacking: Enjoy the vibrant colours by munching on a rainbow assortment of carrot sticks with your favourite dip.

Roasted Medley: Create a visually stunning roasted vegetable medley with a mix of colourful carrots, enhancing both taste and nutrition.

Juicing: Blend different-coloured carrots into a refreshing juice for a nutrient-packed beverage.

Pickled Delights: Experiment with pickling to preserve the unique flavours and colours of various carrots.

Incorporating a variety of carrot colours into your diet not only elevates the visual appeal of your meals but also ensures a diverse range of nutrients. Embrace the rainbow of carrots to experience a spectrum of health benefits on your plate.

So, Which is the Most Nutritious?

The most nutrient-dense carrot is often considered to be the purple carrot. Purple carrots get their vibrant colour from anthocyanins, powerful antioxidants that have been linked to various health benefits. These antioxidants have anti-inflammatory properties and may contribute to improved heart health and reduced cancer risk. Additionally, purple carrots still contain the beta-carotene found in orange carrots, which is converted into vitamin A in the body, promoting healthy vision and immune function. While the nutrient content can vary, incorporating a variety of coloured carrots into your diet ensures a diverse range of nutrients and antioxidants.

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