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Carrot nutrition, glycemic index, calories, net carbs & more

Carrots, raw
*all the values are displayed for the amount of 100 grams

Carrot Glycemic index (GI)

39
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 15, 2021
Education: Nutrition & Microbiology at YSU

The glycemic index of vegetables may change depending on the country where they grow.

According to the numbers from The International Tables of Glycemic Index and based on the mean of five studies, the glycemic index of carrots is about 39.

The glycemic index of a raw carrot from Australia is 35±5 [1].

Another research shows that carrots from Bangladesh have a glycemic index of 23 [2]. Carrots from Romania have the lowest glycemic index, equal to 16 [3].

The GI for boiled carrots falls in the range of 32±8. The GI of freshly made carrot juice from Australia falls in the range of 43±3 [1].

Carrot cake, prepared with coconut flour, has a glycemic index of 39, whereas carrot muffins have a higher glycemic index. It is about 59 [3].

Carrot is a non-starchy vegetable. For people with diabetes, non-starchy vegetables are an essential part of a healthy diet. A medium-sized carrot contains only 4 grams of carbs. Foods low in carbs and low on the glycemic index tend not to impact blood sugar levels positively.

According to the African study, carrots contain potent antioxidants, which demonstrated α-amylase and α-glucosidase inhibitory activities in type 2 diabetes [4].

You can find the glycemic index chart for more than three hundred foods and beverages by following the link.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. Glycemic index determination of vegetable and fruits in healthy Bangladeshi subjects
  3. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  4. https://www.sciencedirect.com/science/article/pii/S235261811500027X
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 15, 2021

Important nutritional characteristics for Carrot

Carrot
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
39 (low)
Insulin index ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127522/
42
Calories
41
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
6.78 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 medium (61 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.7 (alkaline)
91% Vitamin A
81% Vitamin A RAE
72% Vitamin C
72% Fiber
68% Potassium
Explanation: The given food contains more Vitamin A than 91% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A RAE, Vitamin C, Fiber, and Potassium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 12% 9% 15% 29% 9% 7% 15% 19% 1% 5%
Calcium: 33 mg of 1,000 mg 3%
Iron: 0.3 mg of 8 mg 4%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 35 mg of 700 mg 5%
Potassium: 320 mg of 3,400 mg 9%
Sodium: 69 mg of 2,300 mg 3%
Zinc: 0.24 mg of 11 mg 2%
Copper: 0.045 mg of 1 mg 5%
Manganese: 0.143 mg of 2 mg 6%
Selenium: 0.1 µg of 55 µg 0%
Choline: 8.8 mg of 550 mg 2%

Mineral chart - relative view

Potassium
320 mg
TOP 32%
Calcium
33 mg
TOP 42%
Manganese
0.143 mg
TOP 57%
Sodium
69 mg
TOP 58%
Magnesium
12 mg
TOP 79%
Phosphorus
35 mg
TOP 82%
Zinc
0.24 mg
TOP 82%
Copper
0.045 mg
TOP 83%
Iron
0.3 mg
TOP 85%
Choline
8.8 mg
TOP 87%
Selenium
0.1 µg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Vitamin A: 16706 IU of 5,000 IU 334%
Vitamin E : 0.66 mg of 15 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.9 mg of 90 mg 7%
Vitamin B1: 0.066 mg of 1 mg 6%
Vitamin B2: 0.058 mg of 1 mg 4%
Vitamin B3: 0.983 mg of 16 mg 6%
Vitamin B5: 0.273 mg of 5 mg 5%
Vitamin B6: 0.138 mg of 1 mg 11%
Folate: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 13.2 µg of 120 µg 11%

Vitamin chart - relative view

Vitamin A
16706 IU
TOP 9%
Vitamin C
5.9 mg
TOP 28%
Vitamin K
13.2 µg
TOP 49%
Folate
19 µg
TOP 49%
Vitamin E
0.66 mg
TOP 52%
Vitamin B6
0.138 mg
TOP 57%
Vitamin B1
0.066 mg
TOP 64%
Vitamin B3
0.983 mg
TOP 69%
Vitamin B5
0.273 mg
TOP 76%
Vitamin B2
0.058 mg
TOP 79%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

10% 89%
Protein:
Daily Value: 2%
0.93 g of 50 g
2%
Fats:
Daily Value: 0%
0.24 g of 65 g
0%
Carbs:
Daily Value: 3%
9.58 g of 300 g
3%
Water:
Daily Value: 4%
88.29 g of 2,000 g
4%
Other:
0.96 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 55% 17% 12% 15% 6% 11% 12% 18%
Tryptophan: 12 mg of 280 mg 4%
Threonine: 191 mg of 1,050 mg 18%
Isoleucine: 77 mg of 1,400 mg 6%
Leucine: 102 mg of 2,730 mg 4%
Lysine: 101 mg of 2,100 mg 5%
Methionine: 20 mg of 1,050 mg 2%
Phenylalanine: 61 mg of 1,750 mg 3%
Valine: 69 mg of 1,820 mg 4%
Histidine: 40 mg of 700 mg 6%

Fat type information

0.037% 0.014% 0.117%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g

Carbohydrate type breakdown

1.43% 3.59% 0.59% 0.55%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Carrot

4.74% 2.8% 2.04%
Sugar: 4.74 g
Fiber: 2.8 g
Other: 2.04 g

All nutrients for Carrot per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 52% 6.78g 8 times less than Chocolate Chocolate
Protein 2% 86% 0.93g 3 times less than Broccoli Broccoli
Fats 0% 86% 0.24g 138.8 times less than Cheese Cheese
Carbs 3% 49% 9.58g 2.9 times less than Rice Rice
Calories 2% 90% 41kcal 1.1 times less than Orange Orange
Starch 1% 96% 1.43g 10.7 times less than Potato Potato
Fructose 1% 88% 0.55g 10.7 times less than Apple Apple
Sugar N/A 49% 4.74g 1.9 times less than Coca-Cola Coca-Cola
Fiber 11% 28% 2.8g 1.2 times more than Orange Orange
Calcium 3% 42% 33mg 3.8 times less than Milk Milk
Iron 4% 85% 0.3mg 8.7 times less than Beef Beef
Magnesium 3% 79% 12mg 11.7 times less than Almond Almond
Phosphorus 5% 82% 35mg 5.2 times less than Chicken meat Chicken meat
Potassium 9% 32% 320mg 2.2 times more than Cucumber Cucumber
Sodium 3% 58% 69mg 7.1 times less than White Bread White Bread
Zinc 2% 82% 0.24mg 26.3 times less than Beef Beef
Copper 5% 83% 0.05mg 3.2 times less than Shiitake Shiitake
Vitamin A 334% 9% 16706IU Equal to Carrot Carrot
Vitamin E 4% 52% 0.66mg 2.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 7% 28% 5.9mg 9 times less than Lemon Lemon
Vitamin B1 6% 64% 0.07mg 4 times less than Pea Pea
Vitamin B2 4% 79% 0.06mg 2.2 times less than Avocado Avocado
Vitamin B3 6% 69% 0.98mg 9.7 times less than Turkey meat Turkey meat
Vitamin B5 5% 76% 0.27mg 4.1 times less than Sunflower seed Sunflower seed
Vitamin B6 11% 57% 0.14mg 1.2 times more than Oat Oat
Folate 5% 49% 19µg 3.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 11% 49% 13.2µg 7.7 times less than Broccoli Broccoli
Tryptophan 0% 95% 0.01mg 25.4 times less than Chicken meat Chicken meat
Threonine 0% 84% 0.19mg 3.8 times less than Beef Beef
Isoleucine 0% 92% 0.08mg 11.9 times less than Salmon Salmon
Leucine 0% 93% 0.1mg 23.8 times less than Tuna Tuna
Lysine 0% 91% 0.1mg 4.5 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 4.8 times less than Quinoa Quinoa
Phenylalanine 0% 93% 0.06mg 11 times less than Egg Egg
Valine 0% 93% 0.07mg 29.4 times less than Soybean Soybean
Histidine 0% 92% 0.04mg 18.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 88% 0.04g 159.3 times less than Beef Beef
Monounsaturated Fat N/A 91% 0.01g 699.9 times less than Avocado Avocado
Polyunsaturated fat N/A 84% 0.12g 403.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 41
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 69mg
3%
Total Carbohydrate 10g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 33mg 3%

Iron 0mg 0%

Potassium 320mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Carrot nutrition infographic

Carrot nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.