Raw carrot: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Raw carrot: 41 kcal, 0.9 g protein, 0.2 g fat and 9.6 g carbohydrate per 100 g. A typical portion is 1 medium carrot (60 g): about 25 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin A · 104%
- Good source of vitamin K · 13%
- Good source of potassium · 11%
- Good source of vitamin B6 · 11%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (60 g) | % daily value |
|---|---|---|---|---|
| Calories | 41 kcal | 2% | 25 kcal | 1% |
| Protein | 0.93 g | 2% | 0.56 g | 1% |
| Fat | 0.24 g | — | 0.14 g | — |
| Carbohydrate | 9.58 g | — | 5.75 g | — |
| Fibre | 2.8 g | 9% | 1.68 g | 5% |
| Sugar(limit) | 4.74 g | 5% | 2.84 g | 3% |
| Saturated fat(limit) | 0.03 g | 0% | 0.02 g | 0% |
| Sodium(limit) | 69 mg | 3% | 41.4 mg | 2% |
| Vitamin A | 835 µg | 104% | 501 µg | 63% |
| Vitamin K | 13.2 µg | 13% | 7.92 µg | 8% |
| Potassium | 320 mg | 11% | 192 mg | 6% |
| Vitamin B6 | 0.14 mg | 11% | 0.08 mg | 6% |
| Manganese | 0.14 mg | 7% | 0.09 mg | 4% |
| Vitamin C | 5.9 mg | 7% | 3.54 mg | 4% |
| Vitamin B3 (niacin) | 0.98 mg | 7% | 0.59 mg | 4% |
| Vitamin B1 (thiamine) | 0.07 mg | 6% | 0.04 mg | 3% |
| Phosphorus | 35 mg | 5% | 21 mg | 3% |
| Copper | 0.05 mg | 5% | 0.03 mg | 3% |
Typical portion: 1 medium carrot, 60 g, about 25 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: carrots, raw carrot.
About this food: Raw carrot
Weigh carrots peeled if you can. The USDA entry behind this page is raw carrot, and a bunch bought with tops or a bag of carrots with soil on them weighs noticeably more than the part you eat. Peeling and trimming the ends takes off a modest share of the weight, so for a precise log weigh after peeling and before grating.
Raw and cooked carrots are not the same line in a diary. Here 41 kcal per 100 g belongs to the raw root. The bigger change comes from fat: grated carrot fried for zazharka or plov soaks up oil, which makes up most of the energy in that pan. Korean-style carrot salad is the same story, where the oil and sugar in the marinade matter more than the carrot.
A medium carrot of 60 g is 25 kcal, with 2.8 g of fibre per 100 g, so it makes a crunchy snack that barely moves the daily total. Carotenoids dissolve in fat, and in Ukrainian homes carrot is often grated with a spoon of sour cream or oil, though plain grated carrot with apple is just as common. Log the sour cream or oil as its own line.
Choose firm carrots without cracks and cut off any green tops before storing. In the fridge, in a bag with a few holes, they keep for weeks. Grate them just before serving, because cut surfaces dry out quickly.
What it is high and low in
Raw carrot is high in vitamin A (104%) per 100 g (share of the daily reference in brackets). It is a good source of vitamin K (13%), potassium (11%) and vitamin B6 (11%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared raw carrot with the five foods in our table that are closest in composition (Onion, Raw beetroot, Green onion, Raw green beans and Pumpkin), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 5th of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 6th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Raw carrot | 41 | 0.9 | 0.2 | 9.6 | 2.8 |
| Onion | 40 | 1.1 | 0.1 | 9.3 | 1.7 |
| Raw beetroot | 43 | 1.6 | 0.2 | 9.6 | 2.8 |
| Green onion | 32 | 1.8 | 0.2 | 7.3 | 2.6 |
| Raw green beans | 31 | 1.8 | 0.2 | 7 | 2.7 |
| Pumpkin | 26 | 1 | 0.1 | 6.5 | 0.5 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170393: "Carrots, raw"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of raw carrot?
41 kcal per 100 g, with 0.9 g protein, 0.2 g fat and 9.6 g carbohydrate. A typical portion (1 medium carrot, 60 g) has about 25 kcal.
How much protein is in raw carrot?
100 g has 0.9 g of protein, which is 2% of a 50 g daily reference, and a typical portion (60 g) has 0.6 g. Protein supplies 8% of its calories.
Which vitamins and minerals does raw carrot contain?
The most per 100 g, as a share of the daily reference: vitamin A 835 µg (104%); vitamin K 13.2 µg (13%); potassium 320 mg (11%); vitamin B6 0.14 mg (11%). Every other tracked vitamin or mineral is under 10% or has no USDA value.