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Cooked carrot Calories
Vitamin A and fiber source, low calorie, cooked vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked carrot (130 g) has 46 calories. That works out to 35 calories per 100 g. It contains 10.7 g of carbs, 1 g of protein, 0.3 g of fat and 3.8 g of fiber. Its 1085.5 µg of Vitamin A covers 121% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.
Cooked carrot Nutrition Facts
Selected: 1 cup (medium) · 130 g
46
KCAL / 130G
Carbs
10.7g
· 4% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 8% · Fat 6%
Cooked carrot nutrition facts table · 1 cup (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 10.7 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 1 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 Cooked carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 130 g | 46 kcal |
| 1 piece (medium) | 60 g | 21 kcal |
| ½ cup (small) | 65 g | 23 kcal |
| 1 serving (small) | 80 g | 28 kcal |
| 100 g | 100 g | 35 kcal |
| 1 piece (large) | 100 g | 35 kcal |
| 2 piece (medium) | 120 g | 42 kcal |
| 1 serving (large) | 150 g | 53 kcal |
| 1 cup (large) | 160 g | 56 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Cooked carrot
Are cooked carrots healthy?
Yes, cooked carrots provide fiber and beta-carotene, which your body can convert into vitamin A. Cooking also softens their texture, and beta-carotene may be easier for your body to absorb from cooked carrots than from raw ones.
How do you cook carrots?
To cook carrots, wash and slice them, then steam, boil, roast, or sauté them until tender. Steaming or using only a little water helps preserve their flavor; boiling works well when you plan to use the cooking liquid in soup.
How long should you boil carrots?
Boiling time depends on how thickly you cut the carrots: thin slices soften sooner than large chunks. Check them with a fork and drain when tender; boiling them too long can leave them mushy.
Are cooked carrots better for you than raw carrots?
Cooked carrots can make beta-carotene easier for your body to absorb, while raw carrots retain their crisp texture and need more chewing. Both are nutritious, so you can choose either or include both in your meals.
How long do cooked carrots last in the fridge?
Cooked carrots usually keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an off smell, slimy texture, or mold.
Can you freeze cooked carrots?
Yes, you can freeze cooked carrots, though they may be softer after thawing. Cool them first, pack them in an airtight freezer-safe container, and use thawed carrots in soups, stews, or purées where a softer texture works well.
Can dogs eat cooked carrots?
Yes, dogs can eat plain cooked carrots in small, bite-sized pieces. Avoid butter, salt, garlic, and other seasonings, and make sure the pieces are soft enough to chew safely.
Are cooked carrots safe for babies?
Yes, cooked carrots can be offered to babies who are ready for solid foods, provided the texture suits their eating skills. Serve them soft and mashed, puréed, or cut into an age-appropriate shape, without added salt.
Can you reheat cooked carrots?
Yes, cooked carrots can be reheated until steaming hot throughout. Reheat only the portion you plan to eat, either in a pan or microwave, and avoid repeatedly cooling and reheating the same batch.
Can you eat the skin on cooked carrots?
Yes, carrot skin is edible, including after cooking. Scrub the carrots well under running water before preparing them; peeling is optional and mainly changes the texture and appearance.
Cooked carrot Vitamins & Minerals
Vitamins
Vitamin A
1085.5µg · 121% DV
Biotin
6.5µg · 22% DV
Vitamin K
17.81µg · 15% DV
B6
0.17mg · 10% DV
Minerals
Potassium ⭐
306mg · 9% DV
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Phosphorus
39mg · 6% DV
Sodium
53mg · 2% DV
Cooked carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked carrot
To burn the 46 calories in 1 cup (medium) (130 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 Cooked carrot?
Cooked carrot is simply carrot that has been simmered, steamed or otherwise cooked until tender. Its mild sweetness becomes more pronounced with cooking, while the texture turns soft and moist; it can be served in slices, mashed, or folded into soups and stews. In many kitchens it is a familiar side dish, often dressed with a little butter or oil, herbs and seasoning, or served alongside a main meal. It provides fibre and vitamin A while remaining low in calories. Cook it just until tender if you prefer some bite, and pair it with fresh herbs or a squeeze of lemon for a brighter, lighter side.
How Nutritious Is Cooked carrot?
Nutrient density
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 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 Cooked carrot Contain Allergens?
No known major allergens
Which Diets Is 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
— Not suitable
Low FODMAP
— Not suitable
Cooked carrot Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.