Carrots, fresh, cooked, no added fat
Common food
Photo: Wikipedia
Cooked fresh carrots transform into tender, jewel-toned morsels with a deep, concentrated sweetness and a satisfying, slightly yielding bite. Nutritionally, they are a powerhouse of beta-carotene, which the body converts to vitamin A, essential for vision and immune function. Their natural sugars caramelize during cooking, making them a low-calorie, fiber-rich side dish that feels both wholesome and indulgent.
Calorie split: 8% protein · 86% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People adore cooked carrots for their versatile, naturally sweet flavor that pairs beautifully with savory herbs like thyme or cumin. They are a beloved comfort food, equally at home in a rustic stew, a glazed side dish, or a vibrant purée.
⚠️ Watch-outs & how to enjoy it better
Their high natural sugar content can cause a quicker blood sugar rise compared to non-starchy vegetables. To mitigate this, pair them with a source of protein or healthy fat (like a sprinkle of nuts or a dollop of Greek yogurt) to slow digestion. Also, avoid overcooking to preserve more of their fiber and nutrients.
Key benefits
- Excellent source of beta-carotene (vitamin A precursor) for eye health.
- High in soluble fiber, supporting healthy digestion and blood sugar regulation.
- Rich in antioxidants like lutein and lycopene, which combat cellular stress.
- Provides a good dose of potassium, important for blood pressure and fluid balance.
- Naturally low in fat and sodium, making it a heart-healthy choice.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-carotene in carrots is more bioavailable to your body when cooked, especially with a little fat, compared to eating them raw.
Full nutrition (USDA data · scales with serving)
| Water | 86.9 g |
| Energy | 50.0 kcal |
| Protein | 0.98 g |
| Total lipid (fat) | 0.36 g |
| Carbohydrate, by difference | 10.7 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 4.9 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.16 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 42.0 mg |
| Potassium, K | 291 mg |
| Sodium, Na | 211 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 5.2 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 33.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 9.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 824 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8174 ug |
| Carotene, alpha | 3430 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 253 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.03 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 | 0.11 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.00 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 cooked carrots healthier than raw?
Both are healthy! Cooking breaks down cell walls, making some nutrients like beta-carotene easier to absorb, but it can reduce heat-sensitive vitamins like vitamin C. Eating a mix of both is ideal.
How do I keep cooked carrots from getting mushy?
Cook them just until tender-crisp, not soft. Steaming or roasting at high heat for a shorter time helps maintain texture better than boiling for a long period.
Can I eat the carrot greens?
Yes, carrot tops are edible and have a slightly bitter, herbaceous flavor. They can be used in pesto, chimichurri, or as a garnish, but they are not typically cooked with the root.
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 0.50 kcal/g · 8% calories from protein · 3.2 g fiber · 4.9 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: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.