1 cup (medium) of Carrot (Cooked) (130 g) has 46 calories. That works out to 35 calories per 100 g. It contains 10.7 g of carbs, 1 g of protein, 0.3 g of fat and 3.6 g of fiber. Its 1107.6 µg of Vitamin A covers 123% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.

What is Carrot (Cooked)?

Cooked carrot is the familiar orange root vegetable softened by boiling, steaming or cooking it as part of another dish. Heat brings out its gentle sweetness, while the texture can range from tender with a little bite to quite soft. It is served as a side, stirred into soups and stews, or added to salads and vegetable dishes. In many kitchens, it also appears mashed or alongside a roast; a little lemon or fresh herb can brighten its flavour.

Carrot is a low-calorie source of fibre and beta-carotene, with 2.8 g of fibre per 100 g. Steam it for a tender texture without adding much fat, or pair it with beans, grains or a main dish for a more substantial plate.

Carrot (Cooked) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

0.8g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 87% · Protein 8% · Fat 5%

Carrot (Cooked) Vitamins & Minerals

Vitamins

Vitamin A

852µg · 95% DV

Vitamin K

13.7µg · 11% DV

0.13mg · 8% DV

0.3mg · 6% DV

Minerals

Potassium ⭐

235mg · 7% DV

Phosphorus

30mg · 4% DV

Calcium

32mg · 3% DV

Magnesium

12mg · 3% DV

How Nutritious Is Carrot (Cooked)?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Carrot (Cooked) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot (Cooked)

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Carrot (Cooked) Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Carrot (Cooked) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Carrot (Cooked) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Carrot (Cooked) Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Carrot (Cooked)

🥕vs🍅

Carrot (Cooked) vs Tomato17 kcal more per 100 g

→🥕vs🥗

Carrot (Cooked) vs Mixed Green Salad17 kcal more per 100 g

→🥕vs🫑

Carrot (Cooked) vs Red Pepper4 kcal more per 100 g

→🥕vs🥄

Carrot (Cooked) vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Carrot (Cooked)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Carrot (Cooked)

Are cooked carrots healthier than raw carrots?

Neither is automatically healthier: cooking softens carrots and makes their beta-carotene easier for the body to access, while raw carrots retain a crisp texture and avoid heat-related nutrient losses. Including both is a practical choice.

How do you cook carrots without making them mushy?

Cut the carrots into similar-sized pieces and cook them just until a fork can pierce them easily. Steaming or roasting helps them keep their shape; check often near the end rather than leaving them in boiling water.

Do cooked carrots lose nutrients?

Some nutrients, especially water-soluble vitamins, can decrease during cooking, but cooked carrots still provide fiber and beta-carotene. Use a short cooking time and little water, or serve the cooking liquid in a soup.

Do you need to peel carrots before cooking them?

No, peeling carrots before cooking is optional. Scrub them thoroughly under running water and trim any damaged spots; leave the skin on if you like its texture, or peel for a smoother result.

Does cooking carrots help your body absorb beta-carotene?

Yes, heating softens carrot cell walls and can make beta-carotene more accessible. Eating cooked carrots with a little fat, such as olive oil, also helps the body absorb this fat-soluble compound.

Can you freeze cooked carrots?

Yes, cooked carrots freeze well, though they may be softer after thawing. Let them cool, seal them in a freezer-safe container, and use the thawed carrots in soups, stews, or other dishes where a tender texture works.

How long do cooked carrots last in the fridge?

Keep cooked carrots covered in the refrigerator and eat them within a few days. Refrigerate them promptly rather than leaving them out, and discard them if they develop mold, an unusual smell, or a slimy surface.

Can dogs eat cooked carrots?

Yes, plain cooked carrots are generally safe for dogs in small pieces. Serve them without salt, butter, or seasoning, and let them cool first; avoid large chunks that could be a choking hazard.

Are cooked carrots good for people with diabetes?

Cooked carrots can fit into a diabetes-friendly meal; pair a sensible portion with protein and other foods rather than treating them as a meal on their own. Individual glucose responses vary, so follow your care team's guidance.

Can cooked carrots relieve constipation?

Cooked carrots provide fiber, which can support regular bowel movements, but they are not a stand-alone treatment for constipation. Drink enough fluids and include a variety of fiber-rich foods in your meals.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026