Carrot: Calories, Nutrition Facts, and Health Benefits (2026)
A medium carrot has 25 calories, 1.7 g fiber and 3.6 mg vitamin C. Full carrot nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
A medium carrot (61 g) contains 25 calories, 1.7 g of fiber, and 3.6 mg of vitamin C, contributing to a healthy diet. With a glycemic index of 39, it has a low impact on blood sugar levels, making it suitable for various dietary goals.
This page provides an overview of the nutritional profile of carrots, focusing on both a medium carrot and a 100 g serving. It also explores how carrots fit into common dietary goals and their health benefits.
Carrot Nutrition Facts (Per Serving and Per 100 g)
The nutrition facts table below outlines the key nutrients found in carrots, highlighting their contributions to a balanced diet.
Values are for 1 medium carrot (61 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 25 | 41 | 1% |
| Protein | 0.6 g | 0.9 g | 1% |
| Carbohydrates | 5.8 g | 9.6 g | 2% |
| Fiber | 1.7 g | 2.8 g | 6% |
| Sugar | 2.9 g | 4.7 g | - |
| Fat | 0.1 g | 0.2 g | 0% |
| Vitamin C | 3.6 mg | 5.9 mg | 4% |
| Potassium | 195 mg | 320 mg | 4% |
| Vitamin A | 509 mcg | 835 mcg | 57% |
About 87% of carrot calories come from carbohydrates, 8% from protein and 5% from fat.
Carrot by Health Goal
The by-goal ratings section evaluates how carrots align with specific dietary objectives, including weight management and blood sugar control.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Excellent | 25 calories per serving with 1.7 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 2 per serving |
| Immunity | Fair | Provides 3.6 mg vitamin C (4% DV) |
| Digestion | Fair | 1.7 g fiber per serving supports regularity |
| Heart health | Good | Potassium (195 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (0.6 g); best as a vitamin-rich choice, not a protein source |
Carrot and Blood Sugar
Glycemic index: 39. Glycemic load: 2 per serving.
Carrot has a glycemic index of about 39 and a glycemic load of around 2 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Carrot Compares to Other Vegetables
In the comparison table, carrots are assessed against other vegetables to illustrate their nutritional standing.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Carrot | 41 | 4.7 | 2.8 | 5.9 |
| Sweet Potato | 86 | 4.2 | 3.0 | 2.4 |
| Beet | 43 | 6.8 | 2.8 | 4.9 |
| Parsnip | 75 | 4.8 | 4.9 | 17.0 |
Carrot Myths, Checked
Carrots dramatically improve your eyesight , Misleading. Vitamin A prevents deficiency-related vision loss, but carrots will not give better-than-normal vision.
Cooked carrots are less nutritious , Misleading. Cooking actually makes their beta-carotene more available.
How to Track Carrot
Vegetable portions and cooking method both change the numbers, so the same carrot can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log carrot accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a medium carrot?
A medium carrot contains 25 calories, making it a low-calorie snack option. This can fit well into a calorie-controlled diet.
Is carrot good for weight loss?
Carrots can be beneficial for weight loss due to their low calorie and high fiber content, with 1.7 g of fiber per medium carrot helping to promote satiety.
Can people with diabetes eat carrot?
Yes, people with diabetes can eat carrots, as they have a low glycemic index of 39 and a glycemic load of about 2, which minimizes blood sugar spikes.
How much vitamin A is in carrot?
A medium carrot provides 509 mcg of vitamin A, essential for maintaining healthy vision and immune function.
Is carrot high in sugar?
Carrots contain 2.9 g of sugar per medium carrot, which is relatively low compared to many other fruits, making them a suitable option for those watching their sugar intake.
Do carrots improve eyesight?
Carrots are often associated with improved eyesight due to their high vitamin A content, which plays a crucial role in maintaining good vision.
Key Takeaways
- A medium carrot has 25 calories and 1.7 g of fiber.
- Carrots provide 509 mcg of vitamin A per serving.
- They contain 3.6 mg of vitamin C, contributing to daily needs.
- With a glycemic index of 39, they have a low impact on blood sugar.
- Carrots have 2.9 g of sugar, making them a low-sugar vegetable.
- They are beneficial for weight management due to their low calorie content.
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