Nutrition for Carrots

Calories, Protein, Vitamins and More


image of carrots source

Carrots Nutrition Summary

One carrot (72 grams or 2.54 oz) contains 30 calories and 0.7 grams of protein. Carrots consists of 88% water, 10% carbohydrates, and less than 1% of protein or fat.

Carrots are an excellent source of many nutrients, including dietary fiber, Vitamin A and potassium. It also contains significant amounts of calcium and Vitamin K.

In one carrot:

  • Calories: 30
  • Protein: 0.7 g
  • Sugar: 3.4 g
  • Dietary fiber: 2 g
  • Fat: 0.2 g
  • Sodium: 49.7 mg
There is no significant amounts of saturated fat or cholesterol in carrots.

See the Carrots Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Carrots, raw.

Calories in Carrots

Carrots have 30 calories per carrot or 42 calories for every 100 grams. Most of its calories are from carbohydrates.

86 percent of calories in carrots are from carbohydrates, 9% of calories are from protein and 6% of calories are from fat.

Calories from Carbs

The majority, or 86% of the calories in carrots are from carbohydrates. The carbs in carrots are mostly in the form of dietary fiber, sugar and starch (31%, 53% and 16%). An excellent high-fiber food, a single carrot contains 8% of recommended daily values or 2 grams of dietary fiber.

  • Dietary fiber: 2 g
  • Sugar: 3.4 g
  • Starch: 1 g

Calories from Fat

A small portion, or 6% the calories in carrots are from fat. Carrots are very low in total fat, with 0.2 grams per carrot. It also is cholestrol free. Most of the fat in carrots are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in carrots.

Omega-6 in Carrots

A source of omega-6 fatty acids, every carrot of carrots contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in carrots come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.07 g

Calories Similar to Carrots

Some other vegetables with similar calories to carrots by weight:

Protein in Carrots

A single carrot contains 0.7 grams of protein. Although carrots are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.67 g
  • Threonine: 0.14 g
  • Isoleucine: 0.06 g
  • Leucine: 0.07 g
  • Lysine: 0.07 g
  • Phenylalanine: 0.04 g
  • Valine: 0.05 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in carrots.

Protein Similar to Carrots

Some other vegetables with similar amounts of protein to carrots by weight:
image of carrots
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Vitamins and Minerals in Carrots

An good source of nutrients, carrots contain abundant amounts of Vitamin A and potassium. In fact, a single carrot contains 86% of recommended daily values or 601.2 ug of Vitamin A.

Vitamins in carrots (1 large):
  • Vitamin a: 601.2 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.7 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 4.2 mg
  • Vitamin e: 0.5 mg
  • Folate: 13.7 ug
  • Vitamin k: 9.5 ug
Minerals in carrots (1 large):
  • Calcium: 23.8 mg
  • Potassium: 230.4 mg
  • Iron: 0.2 mg
  • Magnesium: 8.6 mg
  • Zinc: 0.2 mg
  • Selenium: 0.1 ug
  • Phosphorus: 25.2 mg
  • Manganese: 0.1 mg
  • Choline: 6.3 mg
There is no significant amounts of copper, pantothenic acid or vitamin b12 in carrots.

Similar to Carrots for Vitamin A

Here are some other vegetables with similarly abundant amounts of Vitamin A to carrots:

Flavonoids and Carotenoids in Carrots [3]

Carrots contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol and quercetin. In one carrot of carrots:

  • beta-carotene: 5965 ug
  • alpha-carotene: 2503 ug
  • lutein + zeaxanthin: 184 ug
  • luteolin: 0.08 mg
  • kaempferol: 0.17 mg
  • Quercetin: 0.15 mg

Carrots Nutrition Chart

Carrots:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Carrots in Cooking

Carrots are in the top 25 most popular ingredients for recipes. Carrots can be consumed raw and is often chopped, peeled or sliced before cooking or serving. Most recipes call for one or two carrots.

Friends and Relatives of Carrots

Foods commonly cooked with carrots: Other similar relatives:


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