Carrots are an excellent source of vitamins, minerals and fiber. But when it comes to macronutrients, carrots are considered a starchy vegetable and are primarily a source of carbs rather than protein.
Carrots are low in protein
There is very little protein in carrots. A 100 gram raw carrot contains only about 0.93 grams of protein (1). This amounts to only 2% of the Daily Value (DV) for protein (2).
For comparison, other common vegetables contain (3):
- Broccoli: 2.82g protein per 100g (5% DV)
- Spinach: 2.86g protein per 100g (6% DV)
- Sweet potato: 1.57g protein per 100g (3% DV)
As you can see, carrots contain less protein than these other veggies. They cannot be considered a significant source of protein in the diet.
Carrots are high in carbs and fiber
Carrots have a high carbohydrate content. A 100 gram serving contains about:
- Total carbohydrates: 9.58g
- Fiber: 2.8g
- Sugars: 4.7g
Carrots get their carbs from sugars (like glucose and fructose) and fiber. The fiber is found in the plant cell walls and is not digested or absorbed in your small intestine (4).
Meanwhile, the digestible carbs become glucose (blood sugar) once they are broken down. So carrots are considered a high glycemic index food, meaning they cause bigger spikes in blood sugar than low glycemic foods (5).
This combination of fiber and sugars is why carrots have nearly 10g total carbs per 100g serving. Since protein accounts for less than 1g, it’s clear that carrots are predominantly a carb vegetable.
Macronutrient profile of carrots
Here is the full macronutrient breakdown for a 100g serving of raw carrots (1):
| Macronutrient | Amount | % Daily Value |
|---|---|---|
| Carbohydrates | 9.58g | 3% |
| Fiber | 2.8g | 11% |
| Sugars | 4.7g | |
| Protein | 0.93g | 2% |
| Fat | 0.24g | 0% |
As shown in this nutrition table, carbs make up the majority of carrots’ macronutrients. The protein content is very low at less than 1g per serving.
Carrots and blood sugar
Since carrots are high carb, they can impact blood sugar levels.
Below is how a 100g serving of carrots impacts blood sugar using the glycemic index (where pure glucose is 100) (5):
- Glycemic index: 47
- Glycemic load: 4.3
Carrots have a medium glycemic index of 47. Their effect on blood sugar is less dramatic than high glycemic foods like potatoes.
However, the glycemic load takes into account the serving size typically eaten. With a GL of 4.3 per 100g serving, carrots consumed in larger portions can raise blood sugar.
For people with diabetes or prediabetes, carrots are considered a “use in moderation” vegetable for controlling blood sugar (6). They can be part of a healthy diet, but portion size matters.
Are cooked carrots different?
Cooking can alter the nutrient content in vegetables. However, cooked carrots retain a very similar macronutrient profile as raw.
This is the nutrition per 100g of boiled carrots (7):
| Macronutrient | Amount |
|---|---|
| Carbohydrates | 9.85g |
| Fiber | 3.1g |
| Sugars | 5.47g |
| Protein | 0.77g |
The carb, fiber and protein content is very close to raw carrots. So cooking does not seem to alter the macronutrient amounts.
However, cooking can lower the glycemic index. Boiled carrots have a GI of 39, compared to 47 for raw (5).
This means boiled carrots have less of an impact on blood sugar. Yet they still remain a high carb, low protein vegetable.
What about carrot juice?
Drinking vegetable juice is another popular way to get your daily servings. How does carrot juice compare to raw or cooked carrots?
An 8oz glass (240ml) of carrot juice contains (8):
- Carbs: 16.8g
- Fiber: 1.6g
- Sugars: 12.4g
- Protein: 2.2g
Carrot juice is much higher in carbs and sugar compared to eating solid carrots. That’s because juicing removes the fiber, leaving only the juice which has all the sugars.
Protein increases slightly to 2.2g per serving. But it’s still low compared to the amount of carbohydrate from natural sugars.
For this reason, carrot juice causes larger and faster spikes in blood sugar than eating whole carrots (9). Moderation is important for diabetes management.
Other nutrients in carrots
Beyond macronutrients, carrots also provide (1):
- Vitamin A: 8285 IU (165% DV)
- Vitamin K: 13.2 mcg (16% DV)
- Vitamin C: 5.9mg (7% DV)
- B vitamins
- Potassium: 320mg (9% DV)
Carrots get their orange color from antioxidant carotenoids like beta carotene. These antioxidants can benefit eye health and lower risk of certain cancers (10).
Carrots also contain polyacetylenes that act as natural pesticides. These may help protect the plant against disease (11).
So while low in protein, carrots provide many other important nutrients and plant compounds.
Are carrots keto friendly?
The ketogenic or “keto” diet emphasizes low carb eating, typically limiting carbs to under 50g daily.
Since carrots are a high carb vegetable, they are not considered keto-friendly. One medium raw carrot has about:
- Total carbs: 6g
- Fiber: 2g
- Net carbs: 4g
Net carbs equal total carbs minus fiber. On keto, most dietary fiber does not count towards total carbs since it’s not digested.
Still, a medium carrot has 4g net carbs, which can quickly add up if eating large amounts on keto. Carrots are best limited to about 1/2 cup serving size on keto.
Are carrots paleo?
The paleo diet focuses on eating whole, unprocessed foods that humans ate during the paleolithic era. This includes meat, seafood, eggs, vegetables, fruits, nuts and seeds.
Since carrots grow naturally and don’t need to be processed, they fit into a paleo eating pattern. However, paleo also emphasizes lower carb intake from vegetables.
For this reason, carrots should be eaten in moderation on paleo, similar to keto. Around 1/2 cup would be a paleo-friendly serving size.
Are carrots allowed on a low carb diet?
Low carb diets limit total carb intake to anywhere from 50-150g daily. The amount of carbs allowed depends on the specific diet.
Here are some common low carb diet carb recommendations:
- South Beach diet: Less than 40g net carbs per day (12)
- Atkins diet: Starts at 20g net carbs and increases to 100g (13)
- DASH diet: 45-60g carbs per meal (14)
So while low carb diets do restrict carb-heavy foods, some do allow a moderate amount of carbs from vegetables, fruits and starchy foods.
In reasonable portions, carrots can fit into a low carb diet. Around 1 cup chopped would provide about 10g total carbs, and 7g net carbs after fiber.
This amount would fit easily into most low carb eating plans. However, low carb veggies like leafy greens, zucchini and peppers are better choices if wanting to maximize carb restriction.
Should diabetics eat carrots?
Diabetes requires keeping close watch over carbohydrate intake from all foods. Due to their carb content, carrots can impact blood sugar and insulin levels.
The American Diabetes Association (ADA) considers carrots a “starchy vegetable” and recommends no more than 1/2-1 cup per meal (6).
The glycemic index is another important factor for diabetics. Carrots have a medium GI, but this lowers when cooked.
Here are some tips for diabetics managing carbohydrates from carrots (15):
- Stick to 1/2 cup portion size
- Eat cooked instead of raw
- Avoid juicing carrots
- Pair with protein, fat or vinegar to slow digestion
- Test blood sugar to assess personal tolerance
Following a consistent carb budget and getting daily exercise will allow fitting carrots into your diet while managing blood sugar.
Are carrots good for weight loss?
Carrots are low in calories yet high in nutrients. A 1 cup serving provides only 50 calories (1).
Replacing higher calorie foods with nutrient-dense, low calorie options like carrots can promote weight loss over time. However, carrots do contain natural sugars that may stimulate appetite.
Here are some tips for eating carrots on a weight loss diet:
- Use raw carrots and hummus as a snack
- Replace starchy sides with roasted carrots
- Steam rather than boil to retain nutrients
- Pair with protein like chicken or tuna
- Avoid juicing or drinking excess carrot juice
Carrots support weight loss when eaten in appropriate portions as part of an overall healthy diet and active lifestyle.
Conclusion
To summarize, carrots are considered a starchy vegetable due to their higher carbohydrate content. They contain only minimal amounts of protein.
While cooked and raw carrots have a similar macronutrient profile, juicing concentrates the natural sugars and carbs. For this reason, carrot juice has a greater impact on blood sugar.
Though high carb, carrots can be part of a healthy diet for most people when eaten in moderation. They provide fiber, vitamins, minerals and antioxidants.
However, restrictive diets like keto may limit daily carrot intake to 1/2 cup. People with diabetes should also be mindful of portion sizes to manage blood sugar response.
At the end of the day, carrots are a nutritious veggie that count as a carb rather than protein food.
