Two cups of carrots is a common measurement used in recipes that call for the orange vegetable. But how much carrot does 2 cups actually represent? Let’s take a closer look at carrot measurements to find out.
Measuring Carrots by Cups
When a recipe calls for 2 cups of carrots, it is referring to the standard US customary cup used for measuring volumes in cooking. One cup is equal to 8 fluid ounces or 237 milliliters.
So 2 cups would be 16 fluid ounces or 473 milliliters. When measuring carrots, the cups are referring to the chopped, sliced, or grated pieces tightly packed into the cup. The amount will vary slightly depending on the size and shape of the carrot pieces.
Sliced Carrots
For sliced carrots, 2 cups would contain about:
- 3 medium carrots, sliced (about 1/2 inch thick)
- 4 small carrots, sliced
- 2 large carrots, sliced
The slices should be packed into the cup until full. The tighter you can pack the carrot slices, the more will fit into the 2 cup measurement.
Chopped Carrots
When chopping carrots into smaller, bite-sized pieces, 2 cups would contain about:
- 2 medium carrots, chopped
- 3 small carrots, chopped
- 1 large carrot, chopped
Again, packing the pieces tightly will maximize the amount of chopped carrot in 2 cups.
Grated Carrots
For grated carrots, which have the smallest and lightest pieces, 2 cups would contain about:
- 3 medium carrots, grated
- 4 small carrots, grated
- 2 large carrots, grated
When grating carrots, it’s especially important to pack the grated pieces densely to achieve 2 full cups.
Measuring Carrots by Weight
In addition to volume-based cup measurements, carrots can also be measured by weight in grams or ounces. This gives a more standardized quantity, since carrot sizes can vary.
For reference, 2 cups of chopped, sliced or grated carrots is approximately:
- 200 grams
- 7 ounces
So if a recipe simply calls for “200 grams of carrots”, you would need 2 cups’ worth of chopped or prepared carrots.
Grams and Ounces
For those who prefer to work with a weight-based system, here are some common carrot measurements in grams and ounces:
| 1 medium carrot | 61 grams | 2.2 ounces |
|---|---|---|
| 1 large carrot | 102 grams | 3.6 ounces |
| 2 large carrots | 204 grams | 7.2 ounces (2 cups) |
As you can see, 2 average sized large carrots would be approximately 200 grams or 7 ounces, the same quantity as 2 cups of chopped carrots.
Estimating Cups from Whole Carrots
When shopping for carrots, you can use some general guidelines to estimate how many whole carrots you need to end up with 2 cups chopped or grated.
- For medium carrots, purchase 3 carrots per 2 cups needed
- For small carrots, purchase 4 carrots per 2 cups needed
- For large carrots, purchase 2 carrots per 2 cups needed
The actual yield may vary a bit based on the carrot’s size and shape, but these estimates will get you close to the 2 cups your recipe requires.
Tips for Precision
If you need more precision when measuring 2 cups of carrots, here are a few tips:
- Weigh the carrots on a food scale after chopping or grating to reach 200 grams or 7 ounces exactly.
- Pack the cups as tightly as possible to maximize the amount.
- Use smaller carrots which will be more uniform in size.
- Chop or grate the carrots into evenly sized pieces so they pack better.
Converting Between Carrot Amounts
When cooking, you may need to convert between different carrot measurements based on what the recipe calls for versus what you have on hand.
Here are some handy conversions:
- 1 medium carrot = 1/2 cup chopped or grated
- 1 large carrot = 3/4 cup chopped or grated
- 2 cups chopped = 3 medium or 2 large carrots
- 200 grams = 2 cups chopped or 7 ounces
You can use these conversions to tweak any carrot recipe to match the amount you have available.
More Carrot Conversions
| 1 cup chopped | 1 medium carrot |
|---|---|
| 2 cups chopped | 3 medium carrots |
| 1 cup grated | 1 medium carrot |
| 2 cups grated | 3 medium carrots |
| 100 grams | 1 cup chopped |
| 200 grams | 2 cups chopped |
| 3.5 ounces | 1 cup chopped |
| 7 ounces | 2 cups chopped |
Use this cheat sheet any time you need to quickly convert between carrot amounts for recipes.
Typical Uses for 2 Cups of Carrots
Knowing exactly how much 2 cups of carrots represents, what are some ways that amount is used in cooking?
Here are some common recipes and dishes that call for 2 cups of chopped, sliced or grated carrots:
- Carrot cake – Most recipes use around 2 cups grated carrot.
- Beef stew – A standard amount of carrots for beef stew is 2 cups chopped.
- Pot roast – Many recipes include 2 cups sliced or chopped carrots.
- Salads – Salads often contain around 2 cups worth of shredded carrot.
- Soups – Two cups chopped or sliced is typical for hearty carrot soups.
- Roasted carrots – Roasting wedge-cut carrots will use about 2 cups.
- Juice – For fresh carrot juice, plan on 2 cups grated carrot per serving.
In each case, 2 cups provides enough carrots to add flavor and nutrition without overpowering the rest of the ingredients.
Adjusting Recipes
If a recipe calls for 2 cups of carrots, but you want to adjust the amount up or down, keep these guidelines in mind:
- Use less carrot for more delicate recipes where carrot is not the main star.
- Use more carrot (up to 4 cups) in heartier soups, stews and some baked goods.
- Add extra carrot to juices and smoothies to boost nutrition.
- For roast carrots, adjust lengthwise pieces rather than cups to change amount.
With a little tweaking, most recipes can accommodate 1 to 3 cups of carrots if desired.
Nutrition Info for 2 Cups of Carrots
Carrots are one of the most nutrient-dense vegetables, providing big nutritional value for their fairly low calorie count. Here is the nutrition breakdown for 2 cups of raw chopped or grated carrot:
- Calories: 71
- Fat: 0.3 g
- Protein: 1.8 g
- Carbs: 16 g
- Fiber: 4 g
- Sugar: 8 g
- Vitamin A: over 700% DV
- Vitamin C: 22% DV
- Potassium: 380 mg
Two cups of carrots provides impressive amounts of antioxidants like vitamin A and vitamin C. It also contains immune-boosting vitamin K, vision-protecting lutein, and nearly a quarter of your daily fiber needs.
When cooked, carrots retain most of their nutritional value, though some water-soluble vitamins like vitamin C and B-vitamins are reduced. Enjoying carrots raw preserves more nutrients but cooking softens carrots’ cell walls, increasing bioavailability.
Benefits of Carrots
Here are some of the top health benefits 2 cups of carrots can provide:
- Improve eye health and vision
- Lower risk of certain cancers
- Prevent vitamin A deficiency
- Boost immunity
- Protect heart health
- Improve digestion
- Promote skin, hair and nail health
- Regulate blood sugar
Carrots’ vibrant orange color comes from beta-carotene, which the body converts to vitamin A. Just 2 cups provides over 700% of your recommended daily intake for this essential vision-protecting nutrient.
Tips for Preparing 2 Cups of Carrots
It’s easy to incorporate 2 cups of carrots into your meal prep. Here are some tips for preparing them:
- Peeling – Peel carrots if the recipe specifies or if you prefer less fiber. Leave peels on for extra nutrition.
- Chopping – Cut carrots into rounds or chop into bite-sized pieces based on recipe.
- Slicing – Slice carrots on the bias for pretty oval pieces. Cut into sticks for crudités.
- Grating – Use a box grater or food processor to grate carrots for baking.
- Roasting – Cut carrots lengthwise into wedges. Toss with oil, spices, and roast at 400°F.
- Steaming – Add 2 cups carrots to steamer basket. Steam until tender.
Try taking carrots beyond just salads and side dishes. Use them in cakes, juices, soups, stir fries, and more.
Storing Carrots
To save prepped carrots for later:
- Refrigerate chopped, sliced or grated carrots in an airtight container for up to 1 week.
- Store cooked carrots in the refrigerator for 3-4 days.
- Freeze carrots for longer storage. Blanch before freezing for best texture.
Make sure to use up any carrot pieces within a few days as they will lose texture and moisture over time.
Carrot Equivalents and Substitutions
In some cases, you may need to swap out carrots called for in a recipe due to preferences or lack of availability. Here are some suitable carrot equivalents and substitutions:
- 1 cup carrot = 1 cup diced sweet potato or butternut squash
- 1 cup carrot = 1 cup shredded zucchini or yellow squash
- 1 cup carrot = 1 cup chopped red or yellow bell pepper
- 1 cup carrot = 1 cup chopped fresh or canned pumpkin
For baked goods, you can often replace some grated carrot with an equal amount of zucchini, pumpkin, or mashed banana.
Just keep in mind that each substitution will provide a different flavor and texture.
No-Carrot Option
If you need a recipe with no carrots at all, here are some ideas:
- Salads: Use cucumber, tomato, avocado, mushrooms, etc.
- Soups: Swap in sweet potato, parsnips, celery root, etc.
- Stir fries: Add extra bell pepper, snap peas, bamboo shoots, etc.
- Baking: Replace with pumpkin, zucchini, applesauce, etc.
Get creative mixing and matching vegetables and fruits to replicate the sweetness from carrots when needed.
Conclusion
So how much is 2 cups of carrots? Approximately 3 medium carrots chopped, or 200 grams. This versatile veggie adds color, nutrition, and sweetness to a variety of savory and sweet dishes.
Equipped with a better understanding of carrot cup measurements, nutritional benefits, and preparation tips, you can add the perfect amount to boost your next recipe.
