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Carrot nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 26 kcal | 33 kcal |
| Protein | 0.8 g | 0.9 g |
| Carbohydrate (available) | 4.4 g | 5.5 g |
| Dietary fibre | 3.3 g | 4.2 g |
| Fat | 0.4 g | 0.5 g |
Serving: 1 medium carrot, about 80 g. IFCT 2017 food code F002, "Carrot, orange (Daucus carota)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on carrot
Half-plate vegetable
Fill half the plate: 50 kcal or fewer in every 100 g.
- 2.9 g of protein for every 100 kcal.
- One serving gives 0.8 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.3 g of fibre in a serving.
How carrot fits a plan that loses fat and keeps muscle
IFCT 2017 lists orange carrot at 33 kcal and 4.2 g of fibre per 100 g. It is one of the most useful between-meal foods: it takes time to chew, it is sweet enough to satisfy, and it costs almost nothing in calories.
Glycaemic index is a common question about carrots. IFCT does not report it; a medium carrot holds only 4.4 g of carbohydrate, which is small.
Carrot in an Indian kitchen
Carrot sticks with a hung-curd dip are an easy pre-dinner snack that takes the edge off hunger. Grated carrot goes into a kosambari salad with soaked moong dal, into a raita, or into atta dough for a softer, sweeter roti. In winter, the deep red Delhi carrots make a gajar-matar sabzi with very little oil. Gajar halwa, with milk, sugar, ghee and nuts, is a festive dessert rather than a vegetable serving. Pickled carrots add flavour but also salt.
Pair it, or swap it
Carrot sticks with hummus or hung-curd dip, or grated carrot in a besan chilla, add protein to the crunch.
Worth knowing
Gajar halwa cooks carrots in milk, ghee and sugar, which makes it a dessert.
Carrot against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Carrot | 33 kcal | 0.9 g | 4.2 g |
| Carrot, red (Delhi) | 38 kcal | 1 g | 4.5 g |
| Beetroot | 36 kcal | 1.9 g | 3.3 g |
| Cucumber | 20 kcal | 0.7 g | 2.1 g |