Carrots are a nutritious vegetable that can be a healthy addition to any diet. Shredded carrots are a popular way to enjoy this vegetable, often used in salads, slaws, and as a topping for soups and other dishes. But how many calories are actually in 1 cup of shredded carrots?
Quick Answer
There are about 52 calories in 1 cup of shredded raw carrots (about 4 medium carrots, shredded). This portion contains 12 grams of carbohydrates, 2 grams of protein, 0 grams of fat, and 2 grams of dietary fiber.
Detailed Calorie Count
Below is a more detailed look at the full nutrition facts for 1 cup of shredded, raw carrots (about 122g):
| Nutrient | Amount |
|---|---|
| Calories | 52 |
| Carbohydrates | 12g |
| Protein | 2g |
| Fat | 0g |
| Fiber | 2g |
| Sugar | 6g |
As you can see, the majority of calories in shredded carrots comes from carbohydrates. There is very little fat or protein.
Calorie Count Factors
When determining the calories in shredded carrots, there are a few factors that can affect the exact number:
Raw vs Cooked
Raw and cooked carrots have slightly different calorie counts.
1 cup raw shredded carrots has about 52 calories.
1 cup of cooked, boiled, shredded carrots has about 59 calories.
Cooking food can change its calorie density slightly as some nutrients are lost in the cooking process.
With Skin vs Peeled
Leaving the skin on the carrots results in more calories and fiber compared to peeled, shredded carrots.
Peeled carrots have about 5 fewer calories per cup compared to unpeeled.
Shred Type
Finely shredded carrots pack down more densely into a cup than carrots shredded into thick strips or grated. So finely shredded carrots may have slightly more calories per cup than coarsely shredded or grated.
Juice
Any excess moisture or juice from the shredding process can affect the calorie count. If measuring packed, drained shredded carrots, the calorie count may be a bit higher for the same volume than if excess liquid is included.
Calories in Common Portions
Here are the calories for some common portions sizes of shredded carrots:
– 1/2 cup shredded carrots – 26 calories
– 1 cup shredded carrots – 52 calories
– 1.5 cups shredded carrots – 78 calories
– 200 grams shredded carrots – 82 calories
In summary, for a single portion size:
– 1/2 cup shredded raw carrots has about 26 calories
– 1 cup shredded raw carrots has about 52 calories
Calories from Carbs, Protein, and Fat
Nearly all the calories in carrots comes from carbohydrates.
There is very little protein or fat. This carbohydrate is mostly in the form of natural sugars and fiber.
Let’s take a closer look at where the calories come from in 1 cup of shredded carrots:
Carbohydrates
There are 12 grams of total carbohydrate in 1 cup shredded carrots, which provides about 48 calories or 92% of the total calories.
The majority of the carbohydrate is in the form of natural sugars (6g). The rest comes from fiber (2g) and starch.
Protein
There are 2 grams of protein in 1 cup shredded carrots, providing about 8 calories or 15% of total calories.
Fat
There is virtually no fat in carrots, providing 0 calories from fat.
Vitamins and Minerals
In addition to calories, carrots provide essential vitamins, minerals, and antioxidants.
Some of the key micronutrients found in 1 cup shredded raw carrots include:
| Vitamin/Mineral | % Daily Value |
|---|---|
| Vitamin A | 210% DV |
| Vitamin K | 16% DV |
| Vitamin C | 7% DV |
| Potassium | 8% DV |
| Biotin | 6% DV |
Carrots get their bright orange color from beta-carotene, which the body converts to vitamin A. They are also a good source of antioxidant compounds like lutein and zeaxanthin.
Calories in Cooked vs Raw Carrots
Cooking carrots can slightly change their calorie content when compared to raw.
Raw
1 cup shredded raw carrots has about 52 calories.
Cooked
1 cup of cooked, boiled, shredded carrots has about 59 calories.
The 7 extra calories are likely due to water loss during the cooking process. Boiling can cause some of the water content to leach out, concentrating the amount of carrots and nutrients in a given volume.
Other cooking methods like roasting, sautéing, or air frying may have slightly different effects. But in general, cooked and raw shredded carrots have close calorie counts.
Calories Compared to Other Vegetables
Compared to other common vegetables, carrots are moderate in their calorie density.
Here is how the calories in 1 cup raw, shredded carrots compares to other veggies:
| Vegetable | Calories per 1 Cup Raw |
|---|---|
| Celery | 16 calories |
| Spinach | 7 calories |
| Broccoli | 31 calories |
| Zucchini | 18 calories |
| Carrots | 52 calories |
| Corn | 96 calories |
| Peas | 62 calories |
As you can see, carrots have a medium calorie density compared to veggies like spinach and celery on the lower end, and corn and peas which are higher.
This makes them a nice option if you want to add bulk and nutrients without a ton of extra calories.
Tips for Enjoying Low Calorie Carrots
Here are some tips for enjoying shredded carrots as part of a healthy, low calorie diet:
– Use them raw in salads or slaws for a crunchy texture and mild sweet taste.
– Add them to soups, stews, and simmered dishes at the end to maintain texture.
– Toss them into grain bowls and over greens for added color and crunch.
– Mix them into dips like hummus or tzatziki.
– Use as a topper for dishes like oatmeal, cottage cheese, toast, and avocado toast.
– Make “carrot rice” by grating or shredding carrots finely as asubstitute for grains.
– Roast them in the oven with just a spritz of oil and seasonings for a healthy side dish.
– Use in place of noodles in dishes like pad thai, stir fries, and curry.
Health Benefits
In addition to being low in calories, shredded carrots offer many important health benefits:
Rich in Antioxidants
Orange pigmented carrots are loaded with antioxidants like beta-carotene, lutein, and zeaxanthin. These help combat inflammation and oxidative damage.
Eye Health
Carrots contain carotenoids that promote healthy vision and may help reduce risk of eye disease.
Immune Function
The vitamin C, vitamin A, and antioxidants in carrots can boost immunity by protecting cells from harmful free radicals.
Heart Health
The potassium and antioxidants in carrots support heart health by reducing blood pressure and LDL cholesterol levels.
Cancer Prevention
Some research shows the antioxidant compounds in carrots may help protect against certain cancers like prostate and colon cancer.
Better Skin
Orange carrots are rich in beta-carotene, which the body converts to vitamin A to promote healthy skin and combat signs of aging.
Weight Loss Benefits
Including more shredded carrots in your diet can be beneficial for weight loss for a few reasons:
Low in Calories
With only 52 calories per cup, carrots provide bulk and nutrients without excessive calories that lead to weight gain.
High in Fiber
The 2 grams of fiber in carrots helps promote satiety and fullness, which may decrease calorie intake at meals.
Nutrient Dense
Carrots provide essential vitamins, minerals, and antioxidants important for health with minimal impact on waistline.
Crunchy Texture
The satisfying crunch of shredded carrots can make them a healthy substitute for higher calorie crunchy foods like chips, fries, or crackers.
Slows Digestion
It takes the body longer to break down and digest fibrous shredded carrots than more processed carbs. This helps regulate blood sugar and hunger cues.
Downsides
There are very minimal downsides to eating shredded carrots, especially in moderation as part of balanced diet. A few things to keep in mind:
– Can cause slight stomach upset if eaten in excess for some people due to fiber content
– Carrots contain relatively high amounts of sugar compared to some other non-starchy veggies so should be eaten in moderation by diabetics
– Beta-carotene absorbed from carrots appears brighter (almost orange) when excreted in urine which is harmless
– Should be washed thoroughly as they grow underground and may harbor more contaminants than above ground produce
Overall, carrots are seen as one of the most nutritious and low risk vegetables. When enjoyed as part of varied diet, their benefits far outweigh potential downsides.
Conclusion
Shredded carrots are crunchy, flavorful, low in calories, and packed with important vitamins, minerals, and antioxidants.
1 cup of shredded raw carrots contains only 52 calories, most of which come from carbohydrates and natural sugars. They provide important nutrients for health like vitamin A, biotin, potassium, and lutein.
Adding more shredded carrots to your diet can increase vegetable intake and provide health advantages. Their low calorie and high fiber content makes them especially beneficial for supporting weight loss and maintaining a healthy weight.
Enjoy shredded carrots in moderation as part of a balanced diet for optimal nutrition and wellness.