Carrots are one of the most popular root vegetables, prized for their sweet flavor, crunchy texture, and impressive nutritional profile. Whether you're tracking calories, counting carbs, or boosting your vitamin A intake, this calculator helps you quickly estimate the key nutrients in any serving of raw carrots — from a single baby carrot to a full pound.
Simply enter the amount of carrots you plan to eat, choose your preferred unit (grams, ounces, cups, or pieces), and the tool will instantly compute calories, carbohydrates, fiber, sugar, protein, fat, and vitamin A. You'll also see a breakdown per 100 grams and per serving, making it easy to log your food or plan a balanced meal.
This tool is ideal for anyone following a calorie-conscious diet, managing diabetes, or simply curious about the nutritional value of this everyday vegetable. Use the quick-fill buttons for common serving sizes, or enter a custom amount for precise tracking.
🥕 Carrot Nutrition Calculator
How to Use This Tool
Enter the amount of carrots you plan to eat, select the unit (grams, ounces, cups, or medium carrots), and optionally check the "cooked" box if your carrots are boiled. Click Calculate Nutrition to see the full macronutrient and vitamin A breakdown. Use the quick-fill buttons for common serving sizes like 85 g (3 oz) or 1 cup (128 g). The reset button clears all inputs and results.
Nutritional Values Used
The calculator uses USDA FoodData Central values for raw carrots (per 100 g):
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 41 kcal |
| Carbohydrates | 9.6 g |
| Fiber | 2.8 g |
| Sugars | 4.7 g |
| Protein | 0.9 g |
| Fat | 0.2 g |
| Vitamin A (RAE) | 835 mcg |
For cooked (boiled) carrots, we apply a 15% reduction to account for water loss and slight nutrient leaching, which is a common approximation. Actual values may vary by variety and cooking method.
How the Calculation Works
The tool first converts your input to grams using standard conversions: 1 oz = 28.35 g, 1 cup chopped = 128 g, 1 medium carrot = 61 g. Then it multiplies the per-100g values by (grams / 100) and applies the cooking factor if selected. For example, 150 g of raw carrots gives 150/100 × 41 = 61.5 kcal.
Worked Examples
Example 1: 1 cup (128 g) raw carrots → 128/100 × 41 = 52.5 kcal, 12.3 g carbs, 3.6 g fiber, 6.0 g sugar, 1.2 g protein, 0.3 g fat, 1069 mcg vitamin A.
Example 2: 2 medium carrots (122 g) → 122/100 × 41 = 50.0 kcal, 11.7 g carbs, 3.4 g fiber, 5.7 g sugar, 1.1 g protein, 0.2 g fat, 1019 mcg vitamin A.
Example 3: 100 g cooked carrots → 100/100 × 41 × 0.85 = 34.9 kcal, 8.2 g carbs, 2.4 g fiber, 4.0 g sugar, 0.8 g protein, 0.2 g fat, 710 mcg vitamin A.
Tips & Best Practices
- For accurate tracking, weigh carrots raw before cooking, as water loss changes density.
- Baby carrots are slightly different: about 35 kcal per 100 g, but this calculator uses standard medium carrots.
- Vitamin A from carrots is in the form of beta-carotene, which is fat-soluble — pair with a small amount of healthy fat for better absorption.
- If you're counting net carbs, subtract fiber from total carbs: net carbs = 9.6 - 2.8 = 6.8 g per 100 g raw.
Frequently Asked Questions
Are carrots high in sugar?
Carrots contain about 4.7 g of natural sugar per 100 g, which is moderate. The glycemic index is around 39, making them a low-GI food that doesn't spike blood sugar dramatically.
Can I eat carrots on a low-carb diet?
Yes, in moderation. A medium carrot has about 6 g net carbs, which fits into most low-carb plans. For stricter keto, you may want to limit portions.
How much vitamin A is in a carrot?
One medium carrot (61 g) provides about 509 mcg RAE, which is roughly 57% of the daily value for adults. Cooking can reduce vitamin A slightly, but it also makes beta-carotene more bioavailable.
Do cooked carrots have fewer calories?
By weight, cooked carrots have fewer calories per 100 g because they contain more water. However, if you eat the same raw weight, the calorie difference is minimal.
Additional Resources
For more detailed data, visit the USDA FoodData Central and search for "carrots, raw" or "carrots, cooked". You can also check the NIH Vitamin A Fact Sheet for information on vitamin A requirements and sources.