Carrots, canned, regular pack, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned carrots are tender, pre-cooked carrot pieces preserved in their own sweetened liquid, offering a convenient, ready-to-eat vegetable with a soft texture and mild, earthy sweetness. They are a low-calorie source of fiber and vitamin A, making them a quick pantry staple for soups, stews, and side dishes.
Calorie split: 9% protein · 86% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love canned carrots for their convenience, soft texture, and consistent mild sweetness, which makes them a reliable, no-prep addition to hearty stews, quick stir-fries, and comforting casseroles.
⚠️ Watch-outs & how to enjoy it better
The canning process can increase sodium content and slightly reduce heat-sensitive nutrients like vitamin C. To counteract sodium, look for 'no salt added' versions or rinse the carrots before use. The added syrup can spike blood sugar, so choose 'in water' or 'no sugar added' varieties and pair with protein or healthy fats.
Key benefits
- Excellent source of beta-carotene (vitamin A)
- Good source of dietary fiber
- Low in fat and calories
- Convenient and shelf-stable
- Provides some potassium and vitamin K
🍽️ 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, making canned carrots a surprisingly efficient source of this nutrient.
Full nutrition (USDA data · scales with serving)
| Water | 93.0 g |
| Energy | 23.0 kcal |
| Energy | 96.0 kj |
| Protein | 0.58 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 |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 173 mg |
| Sodium, Na | 240 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 |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 613 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5940 ug |
| Carotene, alpha | 2692 ug |
| Cryptoxanthin, beta | 144 ug |
| Vitamin A, IU | 12264 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 490 ug |
| Vitamin E (alpha-tocopherol) | 0.73 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 |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.02 g |
| Lysine | 0.02 g |
| Methionine | 0.00 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.03 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.08 g |
| Glutamic acid | 0.11 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
Are canned carrots as nutritious as fresh?
Canned carrots retain most of their fiber, vitamin A, and minerals. While some heat-sensitive vitamins like vitamin C may be reduced, the cooking process can actually make beta-carotene easier for your body to absorb.
How can I reduce the sodium in canned carrots?
Choose cans labeled 'no salt added.' If using regular canned carrots, simply drain and rinse them under cold water in a colander, which can reduce sodium content by up to 40%.
What's the difference between 'regular pack' and 'no salt added' canned carrots?
'Regular pack' carrots are canned with salt and sometimes sugar for flavor and preservation. 'No salt added' versions contain only carrots and water, giving you more control over sodium and sugar intake.
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: 1.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.