Carrot Calories – Raw vs Cooked
Carrots are one of the most universally eaten vegetables — and one of the few where cooking actually makes the key nutrient more available to your body, even though it slightly raises the calorie count per gram.
⚡ Quick Answer: 1 medium raw carrot (61g) has 25 calories. 1 cup of raw carrot slices (122g) has 50 calories. Boiled carrots are slightly higher per 100g due to water loss during cooking.
📋 This guide covers: Raw vs cooked calories, calories per 100g, nutrition facts, carrot vs sweet potato, and whether carrots are actually high in sugar.
This complete carrot calories guide breaks down every form you eat them in — raw sticks, boiled, roasted, or juiced — with the full nutrition picture.
Carrot Calories — Raw vs Cooked
| Form | Serving | Calories | Fiber | Sugar |
|---|---|---|---|---|
| Raw (1 medium carrot) | 61g | 25 | 1.7g | 3g |
| Raw (1 cup, sliced) | 122g | 50 | 3.4g | 5.8g |
| Boiled (1 cup, sliced) | 156g | 55 | 5.2g | 6.4g |
| Steamed (1 cup) | 156g | 54 | 5g | 6.2g |
| Roasted (no oil) | 100g | 42 | 3g | 5g |
| Roasted (with olive oil) | 100g | 130 | 3g | 5g |
Carrot Calories Per 100g
| Form | Per 100g | Calories | Beta-Carotene |
|---|---|---|---|
| Raw Carrot | 100g | 41 | 8,285mcg |
| Boiled Carrot | 100g | 35 | 9,346mcg ✅ |
| Frozen Carrot (cooked) | 100g | 35 | 7,190mcg |
| Carrot Juice | 100g | 40 | 9,300mcg |
Carrot Nutrition Facts (1 Cup Raw, 122g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 50 | — |
| Carbohydrates | 12g | 4% |
| Fiber | 3.4g | 12% |
| Sugar | 5.8g | — |
| Protein | 1.1g | 2% |
| Vitamin A | 21,384 IU | 428% |
| Vitamin K | 21mcg | 16% |
| Potassium | 410mg | 9% |
Are Carrots High in Sugar?
Carrots have a reputation for being “high in sugar” for a vegetable — here’s the honest answer:
- 1 medium raw carrot has 3g of natural sugar — far lower than any fruit and comparable to other vegetables
- Glycemic index of raw carrots is 16 — considered very low, meaning minimal blood sugar impact
- Cooked carrots have a higher GI (~47) — still in the low-to-moderate range, not a concern for most people
- The fiber in carrots slows sugar absorption — the 3.4g of fiber per cup effectively buffers the natural sugar content
Carrot vs Sweet Potato Calories
| Vegetable | Serving | Calories | Vitamin A |
|---|---|---|---|
| Carrot (raw) | 1 cup (122g) | 50 | 21,384 IU |
| Sweet Potato (baked) | medium (130g) | 112 | 21,907 IU |
Carrot Calories FAQ
How many calories in a raw carrot?
A medium raw carrot (61g) has 25 calories. A cup of sliced raw carrots (122g) has 50 calories.
How many calories in 100g of carrot?
100g of raw carrot has approximately 41 calories. Boiled carrots have about 35 calories per 100g.
Are cooked carrots higher in calories than raw?
Per 100g, boiled carrots are slightly lower than raw. Per cup, cooked appears higher because cooking concentrates the carrot as water evaporates.
Are carrots too high in sugar for a diet?
No — a medium carrot has only 3g of natural sugar with a very low glycemic index (16). The “carrots are high sugar” claim is largely a myth.
Do cooked carrots have more beta-carotene than raw?
Yes — cooking breaks down cell walls, making beta-carotene more bioavailable. Your body absorbs more Vitamin A from cooked carrots than raw.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie values are approximate and may vary by carrot size and cooking method.
