Carrots, canned, reduced sodium, cooked with oil
Common food
Photo: Wikipedia
These are tender, pre-cooked carrot slices preserved in a low-sodium brine and finished with a light coating of oil, giving them a soft, slightly yielding texture and a sweet, earthy flavor. Nutritionally, they offer a solid dose of fiber and a notable amount of healthy fats from the oil, making them more satiating than plain boiled carrots.
Calorie split: 5% protein · 41% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love them for their comforting, sweet flavor and the convenience of having a ready-to-use vegetable that adds a rich, savory note to quick meals. The added oil helps carry fat-soluble vitamins like beta-carotene, enhancing both taste and nutritional benefit.
⚠️ Watch-outs & how to enjoy it better
The added oil increases calorie density, which may be a concern for strict calorie control. The natural sugars, while healthy, can still contribute to blood sugar spikes if eaten in large quantities without protein or fat. To counteract this, pair them with a protein source like grilled chicken or chickpeas, and practice portion control by using them as a side, not the main event.
Key benefits
- Good source of dietary fiber (1.7g per 100g)
- Contains healthy fats for nutrient absorption
- Low in sodium compared to standard canned varieties
- Provides natural sugars for quick energy
- Convenient and ready to eat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Canning carrots with oil is a technique that helps preserve their vibrant orange color and beta-carotene content, as the fat protects these compounds from oxidation better than water alone.
Full nutrition (USDA data · scales with serving)
| Water | 90.3 g |
| Energy | 49.0 kcal |
| Protein | 0.57 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 0.51 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 33.0 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 6.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 542 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5176 ug |
| Carotene, alpha | 2663 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.41 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 | 0.30 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.14 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Carrots, canned, no salt added, drained solids — USDA does not publish this profile for Carrots.
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.03 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.00 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.03 g |
| Arginine | 0.03 g |
| Histidine | 0.01 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.08 g |
| Glutamic acid | 0.12 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
Are canned carrots as nutritious as fresh?
They retain most of their fiber and minerals, but some heat-sensitive vitamins like vitamin C may be reduced. The added oil can actually help your body absorb the fat-soluble beta-carotene more effectively.
Why is the sodium reduced?
Manufacturers use less salt in the canning brine to make the product heart-healthier and suitable for low-sodium diets, though they still contain some sodium for preservation.
Can I use the liquid from the can?
Yes, the low-sodium, oil-infused liquid can be used as a flavorful base for soups or sauces, adding both taste and nutrients.
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 0.49 kcal/g · 5% calories from protein · 1.7 g fiber · 2.4 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.