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Carrots and Potatoes Calories
Source of fiber, potassium, and vitamin A
CALORIES
GI
POTASSIUM
FIBER
Carrots and Potatoes Nutrition Facts
Selected: 100 g
60
KCAL / 100G
Carbs
13.2g
· 88%
Protein
1.3g
· 9%
Fat
0.2g
· 3%
Fiber
2.3g
Carrots and Potatoes Vitamins & Minerals
Vitamins
Vitamin A
430µg · 48% DV
B6
0.18mg · 11% DV
Vitamin C
10mg · 11% DV
B1
0.09mg · 8% DV
Minerals
Potassium ⭐
340mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
38mg · 5% DV
Magnesium
18mg · 4% DV
Carrots and Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Carrots and Potatoes Processed?
NOVA 1
Unprocessed
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 Carrots and Potatoes Contain Allergens?
No known major allergens
Which Diets Is Carrots and Potatoes 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
Carrots and Potatoes Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Carrots and Potatoes
Carrots and Potatoes — Frequently Asked Questions
Does cooking carrots and potatoes together significantly reduce their nutrition?
Not usually. Boiling or roasting preserves most of their food value, though very long cooking and lots of water can reduce some heat-sensitive vitamins.
What is the best way to make carrots and potatoes tasty without deep-frying?
Roasting them with a small amount of oil gives good browning and a sweeter flavor. Herbs and spices like rosemary, thyme, garlic, black pepper, and paprika work especially well.
How should carrots and potatoes be stored to stay fresh longer?
Raw potatoes keep best in a cool, dark, dry place, while carrots usually last better in the refrigerator. Once cooked, store them in a sealed container in the fridge and eat within 3 to 4 days.
Can carrots and potatoes be frozen?
Yes, especially after cooking or brief blanching. Freezing them raw is possible, but the texture is often softer after thawing.
Are carrots and potatoes better before or after a workout?
They can work well before exercise because they provide carbohydrate for energy. After training, they are often more balanced when paired with a protein source such as yogurt, eggs, legumes, fish, or meat.
Do carrots and potatoes always spike blood sugar when eaten together?
No, not always. The overall effect depends on portion size, cooking method, and whether you eat them with protein, fat, or other fiber-rich foods.
Is it safe to eat sprouted potatoes or soft carrots?
Sprouted or green potatoes need caution, and heavily sprouted or green parts should be avoided. Slightly soft carrots can still be used in cooking, but discard them if they smell bad, mold, or show signs of rot.
What foods pair well with carrots and potatoes for a more balanced meal?
They pair well with protein-rich foods like eggs, yogurt, beans, lentils, fish, or chicken. Adding a salad or other non-starchy vegetables can also make the meal more filling and balanced.
Is it better to cook carrots and potatoes with the skin on?
Often yes, if they are washed well. Keeping the skin on can help reduce nutrient loss during cooking and may improve texture, especially for roasted or boiled potatoes.
Who should be careful with carrots and potatoes?
Most people can eat them without issue, but people managing blood sugar may need to watch portions and meal composition. Anyone with a condition that requires a specific mineral intake, such as some kidney problems, should follow personal medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.