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Lightly cooked carrot Calories
Rich in beta-carotene, lightly cooked for improved digestibility
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lightly cooked carrot (70 g) has 27 calories. That works out to 38 calories per 100 g. It contains 6.2 g of carbs, 0.6 g of protein, 0.1 g of fat and 1.9 g of fiber. Its 596.4 µg of Vitamin A covers 66% of the Daily Value. Its glycemic index is 41 (low), so it raises blood sugar slowly.
Lightly cooked carrot Nutrition Facts
Selected: 1 piece (medium) · 70 g
27
KCAL / 70G
Carbs
6.2g
· 2% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 9% · Fat 3%
Lightly cooked carrot nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 41 mg | 2% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 0.6 g | 1% |
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 Medium Lightly cooked carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 27 kcal |
| 1 piece (small) | 50 g | 19 kcal |
| ½ cup (chopped) | 65 g | 25 kcal |
| 1 serving (medium) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (large) | 100 g | 38 kcal |
| 1 cup (chopped) | 130 g | 49 kcal |
| 1 cup (shredded) | 145 g | 55 kcal |
| 1 serving (large) | 150 g | 57 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Lightly cooked carrot
Is lightly cooked carrot healthier than raw carrot?
Neither is universally healthier. Lightly cooked carrot is softer and cooking can make its beta-carotene easier for the body to use, while raw carrot stays crisp. Eating both in different meals is a practical way to enjoy their contrasting textures.
Does lightly cooked carrot help your body absorb more beta-carotene?
Yes, gentle cooking can make beta-carotene in lightly cooked carrot easier for your body to access. Pairing it with a little fat, such as olive oil, can also support absorption of this fat-soluble nutrient.
How do you cook lightly cooked carrot without making it mushy?
Steam lightly cooked carrot or sauté it with a small amount of water, then stop while it still has a slight bite. Cut pieces evenly so they soften at a similar rate, and check texture rather than relying only on a timer.
How can you tell when lightly cooked carrot is done?
Lightly cooked carrot is ready when a fork enters with some resistance and the pieces still hold their shape. If the fork slides through easily or the carrot starts breaking apart, it has moved past the lightly cooked texture.
Can you eat lightly cooked carrot with the skin on?
Yes, you can eat lightly cooked carrot with its skin on. Scrub it well under running water to remove soil, and trim any damaged spots. Peeling is optional and mainly changes the texture and appearance.
How long does lightly cooked carrot last in the fridge?
Lightly cooked carrot keeps best in a covered container in the refrigerator and should be eaten within a few days. Cool it promptly after cooking, and discard it if it develops an off smell, a slimy surface, or other signs of spoilage.
Can you freeze lightly cooked carrot?
Yes, lightly cooked carrot can be frozen, though thawing may make it softer. Cool it first, portion it into an airtight freezer-safe container, and use the thawed carrot in soups, stews, or sauces where a softer texture is less noticeable.
Is lightly cooked carrot good for carrot salad?
Yes, lightly cooked carrot works well in salads when you want tender pieces that still hold their shape. Let it cool before mixing it with dressing or yogurt; adding it while hot can make the salad watery.
Does lightly cooked carrot cause gas or bloating?
Lightly cooked carrot can cause gas or bloating in some people, but its softer texture may be easier to chew than raw carrot. If it bothers you, try a smaller portion and cook it until softer to see whether that helps.
Can people with diabetes eat lightly cooked carrot?
Yes, people with diabetes can generally include lightly cooked carrot, but it still contains carbohydrates and can affect blood sugar. The effect also depends on the rest of the meal, so consider your usual glucose response and meal plan.
Lightly cooked carrot Vitamins & Minerals
Vitamins
Vitamin A
596.4µg · 66% DV
Biotin
4.9µg · 16% DV
Vitamin K
9.45µg · 8% DV
B6
0.1mg · 6% DV
Minerals
Potassium ⭐
165mg · 5% DV
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Phosphorus
22mg · 3% DV
Sodium
41mg · 2% DV
Lightly cooked carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly cooked carrot
To burn the 27 calories in 1 piece (medium) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lightly cooked carrot?
Lightly cooked carrot is briefly steamed or simmered until tender at the edges but still a little firm, rather than cooked down into a soft mash. It works as a simple side, tossed into salads or soups, or served alongside grains, roasted vegetables and a main dish. Its mild sweetness and gentle bite suit both warm meals and chilled lunch bowls.
Carrots contribute fibre and beta-carotene, while brief cooking softens their texture without making them mushy. For a lighter serving, use only a little oil and pair them with lemon, herbs or a yoghurt-based dressing.
How Nutritious Is Lightly cooked carrot?
Nutrient density
Very high
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
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 Lightly cooked 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 Lightly cooked carrot Contain Allergens?
No known major allergens
Which Diets Is Lightly cooked 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
Lightly cooked carrot Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.