Carrots Macros: Complete Nutrition Facts & Calories

Carrots are the perfect healthy snack—crunchy, naturally sweet, and loaded with vitamin A. At 52 calories per cup with 8 grams of net carbs, they’re low enough to fit most diets while offering satisfying volume and excellent nutrition.

This guide covers carrot macros so you can enjoy this classic vegetable confidently.

Carrots Macros: Quick Reference

Here’s the complete carrot nutrition breakdown:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs
1 cup chopped (128g)	52	1.2g	12g	3.6g	8.4g
1 medium carrot (61g)	25	0.6g	6g	1.7g	4.3g
1 cup baby carrots (128g)	53	1.2g	12g	3.6g	8.4g
10 baby carrots (80g)	33	0.8g	8g	2.3g	5.7g
100g raw	41	0.9g	10g	2.8g	7.2g

Key insight: Carrots have more carbs than most vegetables but are still low-calorie and nutritious.

Carrots vs. Other Vegetables

Vegetable (1 cup)	Calories	Net Carbs
Carrots	52	8.4g
Cauliflower	27	3.2g
Broccoli	31	3.6g
Celery	14	1.4g
Bell peppers	30	4g
Spinach	7	0.4g

Carrots are higher-carb than most vegetables but still fit well in most diets.

Understanding Macronutrients

Carrots are a carbohydrate-containing vegetable. To understand how carbs fit your nutrition plan, learn about what macronutrients are.

How Carrots Fit Different Diets

Keto and Low-Carb

Carrots require portion awareness on keto:

• 1 cup = 8.4g net carbs (moderate)
• 1 medium carrot = 4.3g net carbs (fits easier)
• 10 baby carrots = 5.7g net carbs

Keto strategy: Use carrots as an accent or crunchy snack, not a main vegetable side. Pair with high-fat dips.

Calorie Deficit / Weight Loss

Carrots are excellent for weight loss:

• 52 calories per cup
• Satisfying crunch reduces cravings
• Takes time to eat (slows consumption)
• Pairs with low-calorie dips

High-Volume Eating

Carrots provide satisfying volume:

• Crunchy and filling
• Portable for snacking
• Kid-friendly healthy option

Flexible Dieting

Carrots fit flexible dieting easily—track them and enjoy. The carbs are moderate but manageable.

Carrots with Dips (Macros)

Carrots + Dip	Calories	Net Carbs	Fat
1 cup carrots alone	52	8.4g	0.3g
+ 2 tbsp ranch	146	9.4g	15g
+ 2 tbsp hummus	122	12.4g	5g
+ 2 tbsp guacamole	102	10.4g	5g
+ 2 tbsp cream cheese	151	10g	10g

Lowest calorie dip: Salsa (~10 cal/2 tbsp) or plain Greek yogurt dip (~20 cal/2 tbsp)

Meal Ideas with Carrots

Healthy Snack Plate (180 cal, 8g protein, 18g carbs, 9g fat)

• 1 cup baby carrots
• 3 tbsp hummus
• Cucumber slices

Roasted Carrot Side (120 cal, 2g protein, 16g carbs, 5g fat)

• 1.5 cups carrots
• 1 tsp olive oil
• Herbs, honey glaze

Carrot Salad (150 cal, 4g protein, 20g carbs, 6g fat)

• 1 cup shredded carrots
• Raisins (1 tbsp)
• Light mayo dressing

Stir-Fry with Carrots (280 cal, 30g protein, 18g carbs, 8g fat)

• 1/2 cup sliced carrots
• 4 oz chicken
• Other vegetables
• Soy sauce, ginger

Carrot Sticks Lunch (100 cal, 3g protein, 16g carbs, 3g fat)

• 10 baby carrots
• 1 tbsp almond butter

Calculate Your Macros

Use our macro calculator to determine your daily targets, then fit carrots into your vegetable choices.

Vitamin A Powerhouse

Carrots are famous for vitamin A (beta-carotene):

Nutrient	Per Cup Raw	% Daily Value
Vitamin A	1069mcg	119%
Vitamin K	16.9mcg	14%
Vitamin C	7.6mg	8%
Potassium	410mg	9%
Fiber	3.6g	13%

One cup provides more than a full day’s vitamin A—essential for eye health, immune function, and skin.

Fresh vs. Cooked Carrots

Form	Calories (1 cup)	Notes
Raw	52	Crunchy, great for snacking
Boiled	55	Softer, sweeter
Roasted	52 + oil	Caramelized flavor
Steamed	55	Retains more nutrients

Cooking slightly increases sugar content (starches convert to sugar) but doesn’t significantly change macros.

Baby Carrots vs. Regular Carrots

Type	Macros	Notes
Baby carrots	Same per gram	Cut from larger carrots
Baby-cut carrots	Same	Just regular carrots cut small
True baby carrots	Same	Harvested young (rare in stores)

Bottom line: Baby carrots and regular carrots have identical nutrition. Choose based on convenience.

Common Carrot Questions

Do Carrots Spike Blood Sugar?

Carrots have a low glycemic load despite moderate glycemic index. The fiber content means they don’t significantly spike blood sugar for most people. Diabetics can generally eat carrots in reasonable portions.

Can Carrots Turn Your Skin Orange?

Yes, eating very large amounts (multiple pounds) can cause carotenemia—a harmless orange tint to skin from excess beta-carotene. This is rare with normal consumption and reverses when you reduce intake.

Are Carrots High in Sugar?

Carrots have 6g natural sugar per cup—sweet for a vegetable but low compared to fruits. The sugar is natural and comes with fiber, vitamins, and minimal calories.

Raw or Cooked—Which Is Healthier?

Both are nutritious. Raw carrots have slightly more vitamin C. Cooking increases beta-carotene absorption. Eat both ways for optimal nutrition.

How Long Do Carrots Last?

• Whole carrots: 3-4 weeks refrigerated
• Baby carrots: 2-3 weeks refrigerated
• Peeled/cut: 2-3 days in water, refrigerated
• Cooked: 3-5 days refrigerated

Final Thoughts

Carrots are a smart addition to any diet:

• 52 calories per cup—low and satisfying
• 8.4g net carbs—moderate but manageable
• Loaded with vitamin A—119% daily value per cup
• Perfect snack—crunchy, portable, no prep

For strict keto, watch portions. For everyone else, carrots offer excellent nutrition with minimal caloric impact. Keep baby carrots on hand for healthy snacking, and you’ll always have a macro-friendly option ready.