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Roasted Carrot and Sweet Potato Calories
Rich in vitamin A and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (diced) of Roasted Carrot and Sweet Potato (150 g) has 135 calories. That works out to 90 calories per 100 g. It contains 31.1 g of carbs, 2.1 g of protein, 0.5 g of fat and 4.9 g of fiber. Its 1056 µg of Vitamin A covers 117% of the Daily Value. Its glycemic index is 54 (low), so it raises blood sugar slowly.
Roasted Carrot and Sweet Potato Nutrition Facts
Selected: 1 cup (diced) · 150 g
135
KCAL / 150G
Carbs
31.1g
· 11% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 6% · Fat 3%
Roasted Carrot and Sweet Potato nutrition facts table · 1 cup (diced) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 31.1 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 2.1 g | 4% |
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 Diced Roasted Carrot and Sweet Potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (diced) | 150 g | 135 kcal |
| ½ cup (diced) | 75 g | 68 kcal |
| 1 piece (small) | 90 g | 81 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 180 g | 162 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1.5 cup (diced) | 225 g | 203 kcal |
| 1 serving (large) | 280 g | 252 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Roasted Carrot and Sweet Potato
How do you roast carrot and sweet potato together?
To roast carrot and sweet potato together, cut them into similarly sized pieces, toss lightly with oil and seasonings, and spread them in a single layer. Roast in a preheated oven until fork-tender and browned, turning once for even cooking.
Do roasted carrot and sweet potato cook at the same rate?
Not always: carrot can take longer to soften than sweet potato. Cut the carrot into smaller pieces, or add the sweet potato later, and check both with a fork so one does not turn mushy while the other finishes.
Should you peel carrot and sweet potato before roasting them?
No, peeling carrot and sweet potato is optional. Scrub both thoroughly under running water if you keep the skins on; peel them if you prefer a smoother texture or want to remove any blemished areas.
Why is roasted carrot and sweet potato soggy instead of browned?
Roasted carrot and sweet potato turn soggy when crowded on the pan because trapped moisture steams the vegetables. Spread them out in one layer, use a hot oven, and avoid adding watery ingredients before roasting.
What seasonings go well with roasted carrot and sweet potato?
Cumin, smoked paprika, black pepper, and thyme all work well with roasted carrot and sweet potato. A little cinnamon brings out their natural sweetness, while lemon juice or fresh herbs added after roasting balance it.
How should you cut carrot and sweet potato for roasting?
Cut carrot and sweet potato into evenly sized pieces so they roast consistently. Since carrot often needs more time to soften, make its pieces slightly smaller than the sweet potato pieces, especially when roasting them together.
Can you make roasted carrot and sweet potato ahead of time?
Yes, you can prepare roasted carrot and sweet potato ahead. Chop the vegetables and refrigerate them in a covered container; toss them with oil and seasonings just before roasting for better browning.
How long do roasted carrot and sweet potato leftovers keep?
Roasted carrot and sweet potato leftovers keep for a few days in the refrigerator when stored promptly in a covered container. Reheat them in an oven or skillet to restore some browning; a microwave makes them softer.
Can you freeze roasted carrot and sweet potato?
Yes, you can freeze roasted carrot and sweet potato, although thawing makes their texture softer. Cool them completely, freeze in portions, and use the thawed vegetables in soups, stews, or mash rather than expecting crisp edges.
Is roasted carrot and sweet potato a good choice for weight loss?
Roasted carrot and sweet potato can fit into a weight-loss meal because their fiber helps make the dish filling. Keep added oil modest and pair a serving with protein, such as beans, lentils, or tofu.
Roasted Carrot and Sweet Potato Vitamins & Minerals
Vitamins
Vitamin A
1056µg · 117% DV
B6
0.3mg · 18% DV
Vitamin C
14.7mg · 16% DV
B5
0.68mg · 14% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.18mg · 20% DV
Potassium ⭐
570mg · 17% DV
Phosphorus
68mg · 10% DV
Sodium
63mg · 3% DV
Roasted Carrot and Sweet Potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Carrot and Sweet Potato
To burn the 135 calories in 1 cup (diced) (150 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 Roasted Carrot and Sweet Potato?
Roasted Carrot and Sweet Potato combines chopped carrots and sweet potatoes, baked until tender with lightly browned edges. It has no single place of origin; it is a simple oven-roasted vegetable side enjoyed in many home kitchens. Roasting brings out their natural sweetness, with soft centres and a richer, slightly caramelised flavour. Serve it alongside a main dish, fold it into a grain bowl, or toss leftovers into a salad. It suits plant-based meals and adds colour as well as fibre and vitamin A; each 100 g provides 3.3 g of fibre. For a lighter version, use oil sparingly and season with herbs, spices or a squeeze of lemon.
How Nutritious Is Roasted Carrot and Sweet Potato?
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 Roasted Carrot and Sweet Potato 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 Roasted Carrot and Sweet Potato Contain Allergens?
No known major allergens
Which Diets Is Roasted Carrot and Sweet Potato 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
Roasted Carrot and Sweet Potato Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.