and I was told my phone has to be unrooted
That depends on a couple of factors:
- if you still have the stock Recovery (as opposed to loading CWM or TWRP)
- if you have deleted any of the stock bloatware
- if you installed any mods
If you still have the stock Recovery, and haven't done either of the other two things, then you can probably still just get the update (you'll have to use a feature of the SuperUser binaries to hide the root or use a 3rd party app to do that).
I've seen postings for other phones that indicate that there are pre-rooted versions of 4.3 available, which do not have the Knox bootloader component, so you may want to consider that option rather than accepting the carrier OTA. I'm sure someone can point you to a similar thing for your model/carrier.
Sent from my rooted, debloated, deodexed Sinclair ZX-80 running CM 10.2 using Tapatalk 4