How Many Calories a Carrot

A raw, medium-sized carrot contains about 25 to 30 calories, depending on its weight and moisture content. Carrots are among the lowest-calorie vegetables you can eat, making them ideal for weight loss, snacking, or bulking up meals without adding too much energy. Despite their sweet taste, most of the calories in carrots come from complex carbohydrates and fibre, not sugar.

Calories by Carrot Size and Weight

Calorie content in a carrot scale with size. A small carrot, roughly 50 grams, has around 20 calories. A medium carrot, typically 60 to 70 grams, delivers 25 to 30 calories, and a large carrot over 100 grams can have 40 to 50 calories. Baby carrots, often eaten raw as a snack, contain about 4 calories each, so a small handful might total around 35 to 40 calories. Cooked carrots maintain a similar calorie profile unless oil, butter, or glazes are added.

Nutritional Breakdown of a Carrot

A carrot’s calories come primarily from carbohydrates about 6 to 8 grams per medium carrot, of which 2 to 3 grams are sugar and 2 grams are fibre. Carrots have negligible fat and only about 1 gram of protein. What sets carrots apart nutritionally is their high vitamin A content, largely in the form of beta-carotene, which supports vision, immune function, and skin health. They also contain vitamin K1, potassium, antioxidants, and a small amount of vitamin C.

Health Benefits of Carrots

Carrots provide several well-established health benefits with minimal calorie cost. The high levels of beta-carotene help maintain eye health, especially night vision. Their antioxidants support the immune system and may protect against chronic disease by reducing oxidative stress. The fibre content helps regulate digestion and improves gut health, while the low calorie count makes them perfect for filling up without fattening up. Regular consumption is linked to better skin, more stable blood sugar, and improved cholesterol levels.

Downsides of Carrots

Carrots are generally very healthy, but people following very low-carb or ketogenic diets might limit them due to their sugar content even though it’s natural. Carrots are slightly higher in sugar than leafy greens or cruciferous vegetables, though the difference is minor unless you're eating them in large amounts. In rare cases, excessive consumption of carrots over time can cause carotenemia, a harmless condition that turns the skin slightly orange due to the build-up of beta-carotene. This is cosmetic and reversible, not dangerous.

How Carrots Affect Your Diet

Carrots can be a powerful tool for weight loss and overall diet improvement. They’re low in energy density, meaning they provide volume and satiety without a lot of calories. This makes them excellent for snacks, meal prep, or pre-meal appetite control. The fibre slows digestion and helps stabilise blood sugar, which is particularly useful if you’re managing energy crashes or trying to eat less refined carbohydrates. Carrots also provide natural sweetness, helping satisfy sugar cravings in a much healthier way.

Glycemic Index of Carrots

Raw carrots have a glycemic index of around 35 to 40, which is considered low. This means they raise blood sugar slowly and moderately. Cooked carrots have a slightly higher GI, reaching 50 to 60, as cooking softens the fibre and makes sugars more available for absorption. However, the glycemic load which accounts for portion size remains low. This makes carrots suitable for people with diabetes or anyone watching their blood sugar, especially when eaten in moderation.

How Carrots Are Grown and Prepared

Carrots are root vegetables grown underground. After planting, they take several weeks to mature and are harvested when their roots reach the desired size. They’re typically washed, peeled, and either eaten raw, steamed, roasted, or boiled. Preparation method affects their texture and taste but has minimal impact on calories unless additional ingredients like oil, sugar, or sauces are added. Carrots are versatile, affordable, and widely available, which adds to their appeal in calorie-conscious diets.

What’s Actually in a Carrot?

A raw carrot contains no added ingredients, no fat, no processed sugar, and no sodium, making it one of the cleanest whole foods available. It consists of water, fibre, and micronutrients, along with natural sugars and starches in small amounts. Carrots are free from allergens, gluten, and preservatives unless they’re part of a packaged or flavoured product. When eating fresh, whole carrots, you’re getting nothing but the vegetable itself.

A Healthier Alternative — If You Need One

Carrots are already extremely healthy, but for those looking for a vegetable with even lower sugar or fewer calories per gram, options like celery, cucumber, or radishes can offer a lighter alternative. These provide crunch and fibre with even less sugar. That said, carrots strike a strong balance between sweetness, volume, and nutritional benefit, making them one of the most efficient vegetables per calorie.

Carrot Calories: Per Gram Precision

For ultra-accurate tracking, carrots contain roughly 41 calories per 100 grams. That means every gram of raw carrot delivers just under 0.41 calories. If you're weighing food for macro-based diets or using digital scales, this lets you log the exact calorie content whether you’re using chopped carrots in a salad, juicing them, or roasting them in a tray of mixed veg. Many apps and labels average carrot portions, but this weight-based number allows for more precise intake management.

Carrots and Volume Eating

Carrots are a staple in volume eating a strategy used in fat loss where you eat large portions of low-calorie, high-fibre foods to feel full. Because you can eat a full cup of chopped carrots for under 50 calories, they help stretch meals, control cravings, and reduce the need for high-calorie snacks. This makes them a favorite among dietitians and fitness coaches aiming to help clients feel satisfied in a calorie deficit.

Carrots in Smoothies and Juicing

Whole carrots in smoothies contribute fibre and natural sweetness for minimal calories but carrot juice is different. A cup of carrot juice has about 90 to 100 calories, depending on pulp content and brand. This is because juicing removes most of the fibre, concentrating the sugar and making it easier to drink more than you’d eat whole. If you're calorie-conscious, blending whole carrots is a better option than juicing, as it preserves satiety and slows sugar absorption.

Cooked Carrots: Slightly More Accessible Calories

When carrots are cooked, steamed, roasted, or boiled their calorie content per gram stays the same, but digestion changes. Cooking softens the plant cell walls, breaking down fibre slightly and making sugars more bioavailable. This doesn’t make them “less healthy,” but it does mean they may feel more filling for fewer bites and may spike blood sugar a little faster than raw versions. From a calorie perspective, there’s little change unless fat or glazes are added in cooking.

Carrots in Diet Psychology: The "Crunch Factor"

Beyond nutrition, carrots satisfy a textural craving. The crunchiness of raw carrots engages the jaw, slows down eating, and provides oral satisfaction that many people miss when on restrictive plans. This psychological effect can make carrots feel more indulgent than softer, lower calorie veg like zucchini or spinach. That “crunch factor” can prevent mindless snacking, making carrots not just a low-calorie option but a behavioural one, too.

Carrot-Based Meals and Recipe Impact

The calorie count of carrots stays low unless you pair them with calorie-dense ingredients. Glazed carrots with butter and honey, for example, can clock in at 150 to 200 calories per serving, mostly from added fats and sugars. Similarly, carrot cake despite being “vegetable-based” typically contains 350 to 500 calories per slice due to flour, oil, sugar, and icing. If you're aiming for low-calorie meals, keep carrots in their whole, raw, or lightly steamed form, and be mindful of what’s added during prep.

Summary

A medium carrot contains around 25 to 30 calories, primarily from carbohydrates and fibre. It offers high levels of vitamin A, potassium, and antioxidants while remaining low in fat and protein. Carrots are excellent for weight management, eye health, digestion, and blood sugar control. With a low glycemic index and a naturally sweet taste, carrots provide a satisfying, nutrient-dense option for nearly any diet without contributing excess calories.