1 serving (medium) of Carrot Salad (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 10.7 g of carbs, 1.3 g of protein, 3.8 g of fat and 3.2 g of fiber. Its 1002 µg of Vitamin A covers 111% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Carrot Salad?

Carrot Salad is made by tossing freshly grated carrots with lemon, olive oil and seasonings. It has no single place of origin: versions of grated-carrot salad are prepared in many cuisines, with dressings and additions varying from one household to another.

The fine shreds stay crisp and juicy, while lemon gives the salad a bright, tangy finish. Serve it as a side with grilled foods, sandwiches or a lunch bowl; it also travels well for picnics. Carrots provide fibre, and the olive oil adds richness, so the dish is light but not simply plain raw vegetables. Pair it with beans or another protein-rich dish for a more filling meal, or use just enough oil to keep the dressing delicate.

Carrot Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.9g

· 3% DV

Protein

1.1g

· 2% DV

Fat

3.2g

· 4% DV

Fiber

2.7g

· 10% DV

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

Calories come from: Carbs 52% · Protein 6% · Fat 42%

Carrot Salad Vitamins & Minerals

Vitamins

Vitamin A

835µg · 93% DV

Vitamin E

1.7mg · 11% DV

Vitamin K

13.2µg · 11% DV

0.13mg · 8% DV

Minerals

Potassium ⭐

220mg · 6% DV

Phosphorus

28mg · 4% DV

Calcium

32mg · 3% DV

Magnesium

12mg · 3% DV

How Nutritious Is Carrot Salad?

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

49/ 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 Salad 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 Salad

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Carrot Salad 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 Salad 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 Salad 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 Salad Fat Profile

SATURATED

0.45g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Carrot Salad

🥗vs🍅

Carrot Salad vs Tomato47 kcal more per 100 g

→🥗vs🥗

Carrot Salad vs Mixed Green Salad47 kcal more per 100 g

→🥗vs🫑

Carrot Salad vs Red Pepper34 kcal more per 100 g

→🥗vs🥄

Carrot Salad vs Boiled Beetroot21 kcal more per 100 g

→

Foods Similar to Carrot Salad

🍅

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 Salad

How do you make Carrot Salad?

Carrot Salad is made by tossing finely grated carrots with lemon juice, olive oil, and seasoning. Mix it shortly before serving to keep the strands crisp. Chopped parsley, toasted seeds, or nuts can add extra texture without changing the simple dressing.

What dressing goes well with Carrot Salad?

A lemon-and-olive-oil dressing is a classic match for Carrot Salad. Whisk the lemon juice with olive oil, salt, and pepper, then taste before adding more acid; the carrots’ natural sweetness can make a sharp dressing taste stronger.

Can you make Carrot Salad ahead of time?

Yes, you can grate the carrots ahead, but dress Carrot Salad close to serving time. Salt and lemon draw moisture from the carrots, so storing the dressed salad for hours can leave it softer and watery.

How long does Carrot Salad keep in the fridge?

Carrot Salad generally keeps for about 2–3 days in a sealed container in the refrigerator. It may lose its crisp texture as it sits, especially once dressed. Discard it if it has been left warm for an extended period or smells off.

Can you freeze Carrot Salad?

No, freezing prepared Carrot Salad is not recommended. The grated carrots become limp and watery after thawing, and the lemon-and-oil dressing can separate. Make it fresh, or refrigerate undressed grated carrots briefly until you are ready to assemble the salad.

Should carrots be peeled before making Carrot Salad?

Peeling carrots for Carrot Salad is optional. Scrub them well under running water and trim the ends; peel them if the skin is rough, damaged, or you prefer a smoother texture. Clean, tender carrots can be grated with their skin on.

How do you stop grated carrots in Carrot Salad from turning brown?

Lemon juice helps slow browning in grated carrots, so toss it through Carrot Salad soon after grating. Keep the salad covered and refrigerated as well. The carrots may still soften over time, which is why dressing just before serving gives the freshest result.

What can you add to Carrot Salad besides carrots?

Raisins, chopped parsley, toasted nuts, or seeds are popular additions to Carrot Salad. Add only a little at first so they complement rather than overwhelm the carrot and lemon dressing. For a savory variation, try grated garlic or a pinch of cumin.

What should you serve with Carrot Salad?

Carrot Salad works well with grilled chicken, fish, or meat, and it can brighten grain bowls and sandwiches. Its crisp texture and lemon dressing contrast especially well with rich mains, roasted vegetables, and creamy dips.

Does Carrot Salad need to be cooked?

No, Carrot Salad does not need to be cooked; finely grated raw carrots are the basis of this fresh version. Some recipes briefly sauté the carrots or use a creamy dressing, but those are variations rather than a requirement.

Have another question about Carrot Salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026