Carrot Nutrition Facts

Carrot Calories and Health Benefits

Carrot nutrition facts
Henrik Sorensen / Getty Images

If you like crunchy snacks, carrots might be the perfect treat. Carrots are easy to prepare, easy to pack and they don't need to be refrigerated so you can eat them on the go. But there are a few things about carrot calories that healthy eaters should know.

Carrots: Calories and Nutrition Facts

Carrot Nutrition Facts
Serving Size 1 medium (61 g)
Per Serving% Daily Value*
Calories 25 
Calories from Fat 0 
Total Fat 0g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0g 
Monounsaturated Fat 0g 
Cholesterol 0mg0%
Sodium 42mg2%
Potassium 195mg6%
Carbohydrates 6g2%
Dietary Fiber 1.5g6%
Sugars 3g 
Protein 0.5g 
Vitamin A 204% · Vitamin C 6%
Calcium 2% · Iron 1%
*Based on a 2,000 calorie diet

Carrots are a healthy, crunchy treat. The veggie is high in fiber and a single serving of carrots contains only 30 calories. Not bad, right? But that's if you only eat a single serving. A single serving might be a small handful of baby carrots or one large carrot. Baby carrots calories can add up quickly if you eat them mindlessly and add dip.

Low carb dieters and people who need to limit carbohydrate intake might also be concerned about the carbs in carrots. There are six grams of carbs per carrot and three grams of sugar, more than many other vegetables. But carrots also provide fiber. So you'll only get 4.5 net carbs per carrot. 

Health Benefits of Carrots

Even though carrots add sugar to your diet, the easy-to-eat veggie provides health benefits as well. Carrots are an excellent source of vitamin A. According to the National Institutes of Health, vitamin A is essential for vision and helps the body with cell growth, immune function, reproduction and healthy communication between your cells.

Carrots are a good source of thiamin, niacin, vitamin B6, folate, and manganese.  In addition, carrots are a very good source of dietary fiber (great for weight loss), vitamin C, vitamin K, and potassium.

Carrots and Weight Loss

The "problem" with carrots is that they are easy to overeat. Of course, if you're going to overeat any food, carrots are probably one of the better options.

  But if you are trying to lose weight, learning to eat every food in moderation is important. And if you overeat carrots and dip, then you could easily consume a day's worth of calories in a single sitting.

If you snack on carrots, try to avoid dipping them into a high-calorie spread. The calories in onion dip, for example, could be higher than the calories in an entire meal if you don’t watch how much you eat. Remember that even healthy snacks can be bad for your diet when you add sauces, dips, and condiments.

If you're trying to lose weight by cutting carbs, you might skip carrots because they are higher in sugar than other snack veggies. But if you compare the 4 grams of sugar in carrots to a fruit snack like a banana, an orange or an apple, which each contain 20-30 grams of sugar, then the carrots don’t look so bad. If you’re worried about the sugar in carrots, mix your vegetable snack bag with other crunchy snacks like celery or broccoli. That way you get to indulge in a crunchy treat without derailing your diet.

Picking and Storing Carrots

Most experts recommend that you buy carrots with the tops still attached for optimal freshness. But these are not available everywhere and not everyone has the time to cut and prepare carrots at home.

So some healthy snackers choose baby carrots instead.

Baby carrots are simply smaller carrots that are cut from larger carrots. Baby carrots are usually already washed and cleaned so you can eat them right from the bag, making them a convenient and healthy snack.

Carrots should be stored in the refrigerator to retain the taste, freshness, and texture. Carrots can be frozen, but putting them in the freezer may change the vegetable's texture. 

Carrot Recipes and Healthy Ways to Prepare

Carrots can be peeled and sliced to be eaten raw. They are tasty solo or with a healthy dip, like hummus. You can also shred carrots and add them to a salad or a hearty wrap for a burst of savory sweetness.


If you like to cook and would like to try making carrot recipes, try any of these spicy or sweet dishes.