1 cup (medium) of Grated carrot (110 g) has 45 calories. That works out to 41 calories per 100 g. It contains 10.6 g of carbs, 1 g of protein, 0.2 g of fat and 3.1 g of fiber. Its 918.5 µg of Vitamin A covers 102% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Grated carrot?

Grated carrot is fresh carrot cut into fine shreds, used as an ingredient rather than a dish in its own right. It tastes gently sweet and has a crisp bite when freshly prepared. In the UK and elsewhere, it is a familiar addition to salads and slaws, while in many kitchens it also works as a sandwich filling or a colourful garnish. A little lemon juice or vinegar brings out its freshness, and olive oil makes a simple dressing.

It is low in fat and provides fibre; 100 g contains 2.8 g. Add it to chickpeas or leafy greens for a more substantial salad, or grate it just before serving to keep the strands crisp.

Grated carrot Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.6g

· 3% DV

Protein

0.9g

· 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 88% · Protein 8% · Fat 4%

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Grated carrot Vitamins & Minerals

Vitamins

Vitamin A

835µg · 93% DV

Biotin

5µg · 17% DV

Vitamin K

13.2µg · 11% DV

0.14mg · 8% DV

Minerals

Potassium ⭐

320mg · 9% DV

Phosphorus

35mg · 5% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Grated carrot?

Nutrient density

High

75/ 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

51/ 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.

Grated carrot 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 Grated carrot

To burn the 41 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Grated 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 Grated 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 Grated 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

— Not suitable

Low FODMAP

— Not suitable

Grated carrot Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Grated carrot

🥕vs🍅

Grated carrot vs Tomato23 kcal more per 100 g

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Grated carrot vs Mixed Green Salad23 kcal more per 100 g

→🥕vs🫑

Grated carrot vs Red Pepper10 kcal more per 100 g

→🥕vs🥄

Grated carrot vs Boiled Beetroot3 kcal fewer per 100 g

→

Foods Similar to Grated carrot

🍅

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 Grated carrot

How long does grated carrot last in the fridge?

Grated carrot keeps best in an airtight container in the refrigerator and should be used promptly. Discard it if it becomes slimy, smells off, or shows signs of mould; avoid leaving it at room temperature for long.

Can you freeze grated carrot?

Yes, you can freeze grated carrot, but it usually softens after thawing. It works better in cooked dishes such as soups, muffins, or carrot cake than in salads, where you want crisp shreds.

Do you need to peel a carrot before grating it?

No, peeling a carrot before grating is optional. Wash and scrub it well under running water first; peel it if the skin is damaged or you prefer a smoother texture in the finished dish.

Why does grated carrot turn brown?

Grated carrot can darken as its cut surface reacts with air. Tossing the shreds with a little lemon juice and keeping them covered in the refrigerator helps slow the color change.

Why does grated carrot get watery?

Grated carrot releases moisture because grating breaks its cells, and salt or dressing draws out more liquid. For a crisper salad, grate the carrot shortly before serving and add the dressing at the last moment.

Can you eat grated carrot raw?

Yes, grated carrot is commonly eaten raw in salads, slaws, and sandwiches. Wash the whole carrot before grating, then refrigerate any prepared portion promptly rather than leaving it out.

Can grated carrot be used in carrot cake?

Yes, grated carrot is a standard ingredient in carrot cake, where it adds moisture and soft texture. Use a fine or medium grater so the shreds distribute through the batter; squeeze out excess liquid if the carrot is very wet.

How do you stop grated carrot from clumping together?

To keep grated carrot from clumping, loosen the shreds with a fork and mix them with the other salad ingredients soon after grating. If storing them, use a dry, covered container and avoid adding dressing until serving.

Is grated carrot better than sliced carrot for coleslaw?

Grated carrot gives coleslaw fine, soft shreds that mix evenly with dressing, while thin matchsticks stay crunchier. Choose the texture you prefer, and add the dressing shortly before serving to keep the carrot from turning limp.

Can you cook grated carrot without it turning mushy?

Yes, cook grated carrot briefly over medium heat and stir it often; fine shreds soften quickly. Add it near the end of cooking when using it in sauces or soups if you want it to retain more texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026