Do You Have To Peel Carrots?

The truth is, no, you don’t have to peel carrots. You can, but it’s certainly not a requirement, especially if you give this root vegetable a proper scrubbing.

Carrots are a versatile ingredient in any kitchen. From savory Roasted Carrot Soup to classics like Carrot Cake—not to mention roasted or fresh and eaten on their own—carrots bring a hint of color and plenty of vitamins to every recipe.

Though the end result is delicious, standing over a bag of carrots with a vegetable peeler in hand doesn’t sound quite so appealing.

Here’s what to know about peeling carrots and why keeping the skin is in.

Do You Have To Peel Carrots?

Because a carrot’s skin isn’t as thick as other root vegetables (like potatoes) or winter squashes, carrots are perfectly safe and delicious to eat without peeling so long as they are properly cleaned. When it comes down to it, peeling carrots or keeping the skin on is a matter of personal preference.

Are All of a Carrot’s Nutrients in the Peel?

It’s been said (perhaps by a chef who needed an excuse for not taking this extra step) that peeling a carrot removes all the nutrients of the vegetable, but research scientists at Tufts University say that even if consumers are removing the peel, “plenty of nutritional value is still left behind.”

“Remember, the peel is only a small portion of the total vegetable,” the researchers explain. “If you prefer the taste, texture or look of peeled carrots (or the convenience of baby carrots), you can certainly incorporate them into a healthy dietary pattern. But, this root vegetable is perfectly safe to eat unpeeled, as long as it is adequately washed.”

What a Chef Has To Say

“For me, it depends on the application. If steaming or using them in salads, I always peel them. Also in dishes where texture is important, ” says Renu Dhar, Recipe Tester and Developer in the Southern Living Test Kitchen (and former personal chef).

She notes that the peels have a different texture from the rest of the root, which isn’t always desirable in a final dish but is also often a matter of personal preference. “For soups and stews I still peel them (don’t ask), but you don’t have to. The only time I do not peel carrots is when juicing,” she says.

How To Clean Carrots

If you plan to leave the skin on to cook or eat carrots, it’s important the exterior of the carrot is very clean. “Fresh produce can harbor bacteria, fungi, and other microbes along with trace amounts of chemicals,” the U.S. Department of Agriculture (USDA) states on their website.

Here’s how to get the best scrub you can:

• Step 1. To easily clean a carrot, run the vegetable under lukewarm, running water. “Wash water should be no more than 10 degrees colder than produce to prevent the entrance of microorganisms into the stem or blossom end of the produce,” the USDA states.
• Step 2. Use a gentle bristle brush to scrub the exterior. Harsh chemicals like detergent or bleach solutions should never be used.
• Step 3. Be sure all dirt has been removed, and blot dry with a paper towel before using carrots to cook or before consuming.