Carrots, canned, no salt added, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are tender, uniformly sliced carrot rounds that have been pressure-cooked and sealed in water, resulting in a soft, almost velvety texture and a mellow, earthy sweetness. They offer a convenient, low-calorie burst of beta-carotene and fiber with no added sodium, making them a pantry staple for quick meal prep.
Calorie split: 9% protein · 86% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love their consistent, soft texture and mild sweetness, which makes them a foolproof addition to soups, stews, and casseroles without the prep work. Their neutral flavor and long shelf life make them a reliable, budget-friendly vegetable for busy kitchens.
⚠️ Watch-outs & how to enjoy it better
The soft texture can be unappealing to those who prefer a crisp, fresh bite, and the canning process can diminish some heat-sensitive vitamins. For those monitoring blood sugar, the natural sugars are more readily available in this cooked form; pairing with a protein like lentils or a healthy fat like olive oil can help moderate the glycemic response.
Key benefits
- Excellent source of beta-carotene, which the body converts to vitamin A
- Very low in calories and fat, suitable for weight management
- Provides dietary fiber to support digestive health
- No added salt, making it heart-healthy
- Convenient and shelf-stable for quick meal assembly
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-carotene in carrots is actually more bioavailable to your body after they are cooked and canned than when they are raw, as the heat breaks down tough cell walls.
Full nutrition (USDA data · scales with serving)
| Water | 93.0 g |
| Energy | 23.0 kcal |
| Energy | 98.0 kj |
| Protein | 0.59 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.92 g |
| Carbohydrate, by difference | 5.4 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 2.5 g |
| Sucrose | 1.9 g |
| Glucose | 0.28 g |
| Fructose | 0.26 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 158 mg |
| Sodium, Na | 34.0 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.45 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.42 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 6.3 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 558 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5331 ug |
| Carotene, alpha | 2743 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 11170 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.01 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.12 g |
| Isoleucine | 0.05 g |
| Leucine | 0.07 g |
| Lysine | 0.06 g |
| Methionine | 0.01 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.04 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.23 g |
| Glycine | 0.03 g |
| Proline | 0.04 g |
| Serine | 0.03 g |
FAQ
Are canned carrots as nutritious as fresh?
Yes, they retain most of their fiber and minerals. While some heat-sensitive vitamins like vitamin C may be reduced, the cooking process actually increases the availability of key antioxidants like beta-carotene.
Why are they labeled 'no salt added'?
This means the canning liquid is just water, not a brine. It gives you full control over sodium in your dish, making it a healthier choice for those watching their salt intake.
Can I eat the liquid from the can?
Absolutely. It's simply water infused with carrot flavor and nutrients. It can be a nutritious base for soups or sauces, adding extra fiber and vitamins.
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 0.23 kcal/g · 10% calories from protein · 1.8 g fiber · 2.5 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.