1 cup (chopped) of Cooked Purple Carrot (156 g) has 55 calories. That works out to 35 calories per 100 g. It contains 12.8 g of carbs, 1.2 g of protein, 0.3 g of fat and 4.7 g of fiber. Its 1329.1 µg of Vitamin A covers 148% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.

Cooked Purple Carrot Nutrition Facts

Selected: 1 cup (chopped) · 156 g

KCAL / 156G

Carbs

12.8g

· 5% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

4.7g

· 17% 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%

Cooked Purple Carrot nutrition facts table · 1 cup (chopped) (156 g)

Nutrient	Amount	% DV
Calories	55 kcal
Total fat	0.3 g	0%
Saturated fat	0.05 g	0%
Trans fat	0 g
Sodium	90 mg	4%
Total carbohydrate	12.8 g	5%
Fiber	4.7 g	17%
Protein	1.2 g	2%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Chopped Cooked Purple Carrot?

Serving	Amount	Calories
1 cup (chopped)	156 g	55 kcal
1 piece (small)	45 g	16 kcal
1 piece (medium)	72 g	25 kcal
½ cup (chopped)	78 g	27 kcal
100 g	100 g	35 kcal
1 piece (large)	100 g	35 kcal
1 serving (small)	100 g	35 kcal
1 piece (jumbo)	150 g	53 kcal
1 serving (medium)	180 g	63 kcal
1 serving (large)	250 g	88 kcal

Calculated from 35 calories per 100 g.

Frequently Asked Questions About Cooked Purple Carrot

How do you cook cooked purple carrot without losing its color?

Steam purple carrots or roast them rather than boiling them in plenty of water. Their water-soluble purple pigments can leach into boiling water, so using less water or keeping the pieces large helps the cooked carrots retain more color.

Why does cooked purple carrot turn the cooking water purple?

Cooked purple carrot releases some of its water-soluble anthocyanin pigments into the water. The colored liquid is normal and can be used in soups or sauces, though it may tint other ingredients.

Does cooked purple carrot taste different from cooked orange carrot?

Cooked purple carrot is often earthy and sweet, much like cooked orange carrot, but the balance varies by variety. Some purple carrots have a more pronounced earthy or peppery note, so taste one before seasoning a dish.

Can cooked purple carrot replace orange carrot in carrot cake?

Yes, cooked purple carrot can replace cooked orange carrot in a cake, but it may tint the batter and change the finished color. Its sweetness is similar, so use the same amount and expect a different appearance.

Should you peel purple carrots before cooking them?

No, peeling purple carrots before cooking is optional. Scrub them thoroughly under running water and remove any damaged areas; leaving the skin on can help the carrots hold their shape and color during cooking.

Is steaming or boiling better for cooked purple carrot?

Steaming is usually better if you want cooked purple carrot to keep its color and firmer texture. Boiling works well for mash or soup, but some purple pigment leaches into the cooking water.

How long does cooked purple carrot last in the fridge?

Cooked purple carrot keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell, a slimy surface, or mold.

Can you freeze cooked purple carrot?

Yes, cooked purple carrot can be frozen in an airtight container once it has cooled. Its texture may be softer after thawing, so frozen portions work especially well in soups, purées, and cooked dishes.

Does cooked purple carrot lose its anthocyanins when heated?

Some anthocyanins in cooked purple carrot can break down with heat, and more may move into boiling water. Steaming or roasting generally limits contact with water compared with a long boil.

What can you make with cooked purple carrot?

Cooked purple carrot works in soups, salads, grain bowls, and dips. It pairs well with citrus, herbs, and yogurt-based sauces; add it near the end when you want to keep its color from tinting the whole dish.

Cooked Purple Carrot Vitamins & Minerals

Vitamins

Vitamin A

1329.12µg · 148% DV

Vitamin K

20.59µg · 17% DV

0.22mg · 13% DV

0.39mg · 8% DV

Minerals

Potassium ⭐

367mg · 11% DV

Manganese

0.23mg · 10% DV

Copper

0.08mg · 9% DV

Phosphorus

47mg · 7% DV

Sodium

90mg · 4% DV

Cooked Purple Carrot Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

4.7

Low

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

How to Burn Off Cooked Purple Carrot

To burn the 55 calories in 1 cup (chopped) (156 g):

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is Cooked Purple Carrot?

Cooked Purple Carrot is a purple-skinned carrot, often purple through the flesh as well, that has been boiled, steamed or otherwise cooked until tender. Purple carrots are grown in several regions and have a long history in parts of the Middle East and Asia. In Turkey, they are especially associated with Çukurova and Adana, where they are used to make şalgam; cooked carrots also work well in salads, soups and vegetable sides.

Cooking brings out their gentle sweetness and makes the texture soft and yielding. Serve them warm with olive oil and lemon, or cool them for a salad. They provide fibre, while their purple colour comes from anthocyanins and they also contain beta-carotene. For a lighter side, steam or boil them and season simply rather than adding a rich sauce.

How Nutritious Is Cooked Purple Carrot?

Nutrient density

Very high

82/ 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

53/ 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.

Is Cooked Purple Carrot 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 Cooked Purple Carrot 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 Cooked Purple Carrot Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cooked Purple Carrot Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Cooked Purple Carrot

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Cooked Purple Carrot Calories

Quick answer

Cooked Purple Carrot Nutrition Facts

Cooked Purple Carrot nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 cup (chopped) (156 g)

How Many Calories in 1 Cup of Chopped Cooked Purple Carrot?

Frequently Asked Questions About Cooked Purple Carrot

How do you cook cooked purple carrot without losing its color?

Why does cooked purple carrot turn the cooking water purple?

Does cooked purple carrot taste different from cooked orange carrot?

Can cooked purple carrot replace orange carrot in carrot cake?

Should you peel purple carrots before cooking them?

Is steaming or boiling better for cooked purple carrot?

How long does cooked purple carrot last in the fridge?

Can you freeze cooked purple carrot?

Does cooked purple carrot lose its anthocyanins when heated?

What can you make with cooked purple carrot?

Cooked Purple Carrot Vitamins & Minerals

Cooked Purple Carrot Glycemic Index

How to Burn Off Cooked Purple Carrot

What is Cooked Purple Carrot?

How Nutritious Is Cooked Purple Carrot?

Nutrient density

Satiety score

Is Cooked Purple Carrot Processed?

Does Cooked Purple Carrot Contain Allergens?

Which Diets Is Cooked Purple Carrot Good For?

Cooked Purple Carrot Fat Profile

Compare Cooked Purple Carrot

Foods Similar to Cooked Purple Carrot

Have another question about Cooked Purple Carrot?

Cooked Purple Carrot nutrition facts table · 1 cup (chopped) (156 g)