How Many Calories in Carrots

Carrots are one of the most popular vegetables in the UK — versatile, affordable, and packed with nutrients. Whether eaten raw, roasted, steamed, or blended into soup, carrots are low in calories and high in health benefits. If you're tracking your intake, here's exactly what you need to know about the calories in carrots and how they impact your diet.

Calories by Weight and Preparation

Carrots are naturally low in calories. 100 grams of raw carrots contain around 41 calories. That’s roughly one medium carrot.

Here’s how that breaks down for different amounts and common uses:

• 1 small raw carrot (approx. 50g): ~20 calories
• 1 medium raw carrot (approx. 70g): ~29 calories
• 1 large raw carrot (approx. 100g): ~41 calories
• 1 cup of chopped raw carrot (approx. 130g): ~53 calories
• 100g of cooked carrots (boiled or steamed): ~35 calories

Cooking carrots slightly reduces their water content, concentrating the natural sugars just a little — but the calorie difference is minimal. Carrots cooked in butter, oil, or glaze can dramatically increase calories depending on how they're prepared. For example, 100g of glazed carrots with honey and butter can hit 90–120 calories or more.

Nutritional Breakdown

Carrots are mostly made up of water (around 88%) and carbohydrates, with a small amount of fibre. They contain around 9.6 grams of carbs per 100g, including 4.7 grams of sugar (naturally occurring) and 2.8 grams of fibre. They have negligible fat, less than 1 gram of protein, and virtually no salt.

What carrots are known for is their high vitamin A content — or more specifically, beta-carotene, which the body converts into vitamin A. A single medium carrot provides more than 200% of your daily requirement. They also offer vitamin K, potassium, and small amounts of vitamin C and B6.

Health Benefits of Carrots

Carrots are packed with antioxidants, especially beta-carotene, which supports eye health, immune function, and skin repair. They’re also rich in fibre, which helps regulate digestion and supports a healthy gut. Their low calorie density and high water content make them ideal for weight loss, as they can fill you up without adding many calories.

Carrots have also been linked to lower cholesterol levels and may support heart health thanks to their potassium content and antioxidant profile. Their natural sweetness can also satisfy cravings in a healthier way than processed snacks.

Downsides of Carrots

There are few downsides to eating carrots, but moderation still matters. Because they contain natural sugars, they’re not entirely carb-free, which can be relevant for people on strict low-carb or ketogenic diets. Eating huge quantities of carrots — particularly as juice — can also lead to a harmless condition called carotenemia, where the skin turns slightly orange from excess beta-carotene.

For those sensitive to fibre, eating large amounts of raw carrot can occasionally cause bloating or gas, though this isn’t common in moderate portions.

How Carrots Affect Your Diet

Carrots are a fantastic choice for nearly any type of diet — from calorie-controlled to high-volume eating. Their low energy density makes them perfect for bulking out meals, snacking between meals, or satisfying hunger without exceeding your daily calorie target.

For weight loss, raw carrots are ideal: crunchy, fibrous, and very low in calories. Roasted or boiled carrots remain low-calorie but can be made less healthy if cooked with lots of oil, glaze, or sugar. Carrots are also great for vegan, vegetarian, and diabetic-friendly diets, provided portions and pairings are managed.

Glycaemic Index Rating

Carrots have a moderate glycaemic index, usually ranging from 39 to 49, depending on how they’re prepared. Raw carrots are at the lower end of the GI scale, while cooked carrots are slightly higher due to softened fibres and more accessible sugars.

Despite some outdated claims, carrots are not a high-GI food, and they have a low glycaemic load overall. This means they do not cause a significant spike in blood sugar when eaten in realistic amounts, making them a smart carb choice even for people managing insulin sensitivity.

How Carrots Are Made

Carrots are root vegetables grown underground, typically harvested when they reach a mature size of 15–25cm. They’re washed, trimmed, and sorted before being sold as whole carrots, baby carrots, or pre-cut batons. No artificial ingredients are added during harvest — they are one of the most naturally ready-to-eat vegetables.

Baby carrots sold in bags are usually peeled and shaped from larger, imperfect carrots. While convenient, they have the same calories and nutrients as regular raw carrots.

Ingredients in Carrots

Carrots are a whole food with just one ingredient: carrot. There are no additives, preservatives, or flavourings in fresh carrots. When buying frozen or tinned carrots, check labels — some may include added sugar or salt. Likewise, cooked carrots in pre-made meals may be combined with sauces or oils that raise the calorie count significantly.

Healthier Alternatives or Pairings

Carrots are already one of the healthiest food choices, but pairing them wisely can boost their benefits. Eating carrots with a small amount of healthy fat — like hummus, avocado, or olive oil — increases the absorption of beta-carotene. If you're looking for more variety, other high-fibre, low-calorie vegetables like celery, cucumber, courgette, or radishes make good companions on a healthy plate.

Carrot Juice and Calorie Concentration

While whole carrots are low in calories and high in fibre, carrot juice tells a different story. A single glass of fresh carrot juice contains more than double the calories of a cup of chopped raw carrots. This is because juicing removes most of the fibre and concentrates the natural sugars. Without the fibre to slow absorption or contribute to fullness, it becomes easy to consume a larger amount of calories without noticing. For those tracking their intake closely, carrot juice should be approached with more caution than raw carrots.

Cooking Methods vs Additions

Cooking carrots by boiling, steaming or roasting does not significantly change their calorie content. However, the additions used during cooking make all the difference. Roasting carrots with olive oil, honey, or butter can quickly push the calorie total much higher. For example, even a tablespoon of oil added during roasting can double or triple the calories of the dish. If you're watching your intake, it's essential to separate the calories of the carrots themselves from what’s added during preparation.

Carrots as a Volume-Eating Strategy

One of the biggest advantages of carrots in a weight-conscious diet is their bulk. Because they are high in water and fibre but low in calories, they can be used to increase the volume of meals without raising the total energy count. This makes them ideal for people who want to feel full while still keeping their meals light. Adding carrots to soups, salads or snack plates is a smart way to increase satiety without adding many calories.

A Reliable Choice for Meal Prep

Carrots are a great ingredient for meal prep due to their durability and versatility. They stay fresh longer than many other pre-cut vegetables, resist going soggy, and can be eaten raw or cooked. Whether blanched for a snack box or roasted for dinners throughout the week, carrots hold up well in both cold and hot meals. Their consistency makes them a go-to choice for anyone following a meal plan or tracking macros.

The Truth About Sugar in Carrots

There’s a common misconception that carrots are high in sugar, but this is misleading. While carrots do contain natural sugars, the amount is small and accompanied by fibre and water, which help slow digestion and reduce blood sugar spikes. A medium carrot contains less sugar than most fruits and has a much lower glycaemic load. Labelling them as “too sugary” is not backed by nutritional science, and they remain a healthy choice for most diets.

Baby Carrots vs Whole Carrots

Nutritionally, baby carrots and whole carrots are almost the same. Baby carrots are not harvested young but are usually shaped and peeled from larger carrots that don’t meet the cosmetic standards for full-size sale. While some fibre is lost in the trimming and shaping process, the overall calorie content remains similar. The main difference lies in portion size. Because baby carrots are smaller and easier to snack on, people may eat more in one sitting, potentially increasing total calorie intake without realising it.

How Preparation Changes Everything

Carrots can appear in a wide variety of forms, and their calorie content changes dramatically depending on how they’re prepared. Raw carrot sticks with hummus make a healthy snack with moderate calories. Glazed carrots cooked in butter or honey are significantly higher in energy. Carrot and lentil soup is usually filling and nutritious, but recipes vary, and added cream or oil can increase calories quickly. On the other end of the scale, carrot cake contains far more sugar and fat, with a slice delivering several hundred calories — showing how preparation can shift carrots from low-calorie vegetable to dessert-level indulgence.

Summary

Carrots are low in calories — around 41 per 100g — and high in fibre, vitamin A, and antioxidants. Whether eaten raw or cooked, they make a nutrient-dense, filling addition to almost any meal. They have a low to moderate glycaemic index and fit easily into weight loss, diabetic, or heart-healthy diets. With very few downsides and plenty of benefits, carrots are a smart, versatile food to keep in regular rotation.