Carrot, dehydrated
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Dehydrated carrot is a shelf-stable, intensely sweet and earthy snack with a satisfyingly crisp, chewy texture. It concentrates the vegetable's natural sugars and nutrients, offering a potent dose of fiber and beta-carotene in every crunchy piece.
Calorie split: 9% protein · 87% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love dehydrated carrots for their satisfying crunch and the way dehydration amplifies their natural, candy-like sweetness. They are a versatile ingredient, perfect for snacking, adding to trail mixes, or rehydrating into soups and stews.
⚠️ Watch-outs & how to enjoy it better
The concentrated natural sugars can cause a quicker blood-sugar spike compared to fresh carrots. To counteract this, pair them with a protein or healthy fat (like nuts or cheese) to slow absorption, and practice portion control. Also, ensure they are unsweetened and unsalted to avoid added sugars and sodium.
Key benefits
- Excellent source of dietary fiber for digestive health
- High in beta-carotene, which the body converts to vitamin A
- Long shelf life with no refrigeration needed
- Lightweight and portable for hiking or travel
- Concentrated natural sweetness without added sugars
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Dehydrating carrots can increase their beta-carotene concentration by over 200% per gram compared to their fresh state.
Full nutrition (USDA data · scales with serving)
| Water | 4.0 g |
| Energy | 341 kcal |
| Energy | 1427 kj |
| Protein | 8.1 g |
| Total lipid (fat) | 1.5 g |
| Ash | 6.8 g |
| Carbohydrate, by difference | 79.6 g |
| Fiber, total dietary | 23.6 g |
| Total Sugars | 38.8 g |
| Calcium, Ca | 212 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 118 mg |
| Phosphorus, P | 346 mg |
| Potassium, K | 2540 mg |
| Sodium, Na | 275 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.37 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 8.6 ug |
| Vitamin C, total ascorbic acid | 14.6 mg |
| Thiamin | 0.53 mg |
| Riboflavin | 0.42 mg |
| Niacin | 6.6 mg |
| Pantothenic acid | 1.5 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 55.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 55.0 ug |
| Folate, DFE | 55.0 ug |
| Choline, total | 72.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3423 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 33954 ug |
| Carotene, alpha | 14251 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 68466 iu |
| Lycopene | 3.0 ug |
| Lutein + zeaxanthin | 1051 ug |
| Vitamin E (alpha-tocopherol) | 5.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 108 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.26 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.22 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.73 g |
| PUFA 18:2 | 0.64 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.30 g |
| Isoleucine | 0.32 g |
| Leucine | 0.34 g |
| Lysine | 0.32 g |
| Methionine | 0.06 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.25 g |
| Tyrosine | 0.16 g |
| Valine | 0.35 g |
| Arginine | 0.34 g |
| Histidine | 0.13 g |
| Alanine | 0.46 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.6 g |
| Proline | 0.23 g |
| Serine | 0.28 g |
FAQ
How do I rehydrate dehydrated carrots?
Soak them in cold water for 1-2 hours or in hot water for 15-30 minutes until they plump up. They can also be added directly to simmering soups or stews.
Are dehydrated carrots healthy?
Yes, they are a nutrient-dense, whole-food snack high in fiber and vitamin A. Choose varieties with no added sugars or salts for the healthiest option.
How long do dehydrated carrots last?
When stored in an airtight container in a cool, dark place, they can last for 6-12 months, or even longer in the freezer.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.41 kcal/g · 10% calories from protein · 23.6 g fiber · 38.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.