Calories in Carrots, raw, salad
Generic food Raw Vegetables
Carrots, raw, salad contains 212 kcal per 100 g. A typical serving of 1 cup (175 g) provides about 371 kcal.
Roughly 65% of its calories come from fat, with 32% from carbohydrates and 2% from protein (estimated with general energy factors).
That is more energy than the typical item in coleslaw, non-lettuce salads on FoodFactly, where the median is 122 kcal per 100 g across 17 foods.
100 g provides 58% of the Daily Value for Vitamin A and 35% of the Daily Value for Vitamin K.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 212 kcal | |
| Total fat C | 15.7 g | 20% |
| Saturated fat C | 2.5 g | 12% |
| Cholesterol C | 9 mg | 3% |
| Sodium C | 189 mg | 8% |
| Total carbohydrates C | 17.6 g | 6% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 12 g | |
| Protein C | 1.3 g | 3% |
| Vitamin A C | 521 µg | 58% |
| Vitamin C C | 6.1 mg | 7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 42.4 µg | 35% |
| Thiamin (B1) C | 0.058 mg | 5% |
| Riboflavin (B2) C | 0.081 mg | 6% |
| Niacin (B3) C | 0.98 mg | 6% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 25 µg | 6% |
| Vitamin B12 C | 0.02 µg | 0.8% |
| Choline C | 14.3 mg | 3% |
| Calcium C | 30 mg | 2% |
| Iron C | 0.39 mg | 2% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 43 mg | 3% |
| Potassium C | 283 mg | 6% |
| Zinc C | 0.23 mg | 2% |
| Copper C | 0.08 mg | 9% |
| Selenium C | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 2%
- Carbohydrates 32%
- Fat 65%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.3 gabove the median for coleslaw, non-lettuce salads (median 0.94 g)
- Fiber2.6 gin the top quarter of coleslaw, non-lettuce salads (median 1.9 g)
- Sugars12 gin the top quarter of coleslaw, non-lettuce salads (median 5 g)
- Fat15.7 gin the top quarter of coleslaw, non-lettuce salads (median 10 g)
- Saturated fat2.5 gabove the median for coleslaw, non-lettuce salads (median 1.4 g)
- Sodium189 mgin the lowest quarter of coleslaw, non-lettuce salads (median 222 mg)
- Protein per 100 kcal0.59 gprotein density, useful for comparing foods with different calorie levels
- Water64.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.5 g |
|---|---|
| Polyunsaturated fat C | 9.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 8.2 g |
| SFA 4:0 C | 0.001 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.012 g |
| SFA 16:0 C | 1.7 g |
| SFA 18:0 C | 0.64 g |
| MUFA 18:1 C | 3.4 g |
| PUFA 18:3 C | 1.1 g |
| PUFA 20:4 C | 0.01 g |
| MUFA 16:1 C | 0.02 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.049 g |
| MUFA 22:1 C | 0.005 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5,140 µg |
|---|---|
| Lycopene C | 1 µg |
| Lutein + zeaxanthin C | 162 µg |
| Retinol C | 3 µg |
| Carotene, alpha C | 2,160 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 64.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 25 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Carrots
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Carrots, canned, no salt added, drained solids Canned | 25 | 0.64 g | 5.5 g | 0.19 g |
| Carrots, frozen, cooked, boiled, drained, with salt Cooked | 37 | 0.58 g | 7.7 g | 0.68 g |
| Carrots, baby, raw Raw | 35 | 0.64 g | 8.2 g | 0.13 g |
| Carrots, cooked, boiled, drained, with salt Cooked | 35 | 0.76 g | 8.2 g | 0.18 g |
| Carrots, canned, no salt added, solids and liquids Canned | 23 | 0.59 g | 5.4 g | 0.14 g |
| Carrots, frozen, cooked, boiled, drained, without salt Cooked | 37 | 0.58 g | 7.7 g | 0.68 g |
| Carrots, raw Raw | 41 | 0.93 g | 9.6 g | 0.24 g |
| Carrots, cooked, boiled, drained, without salt Cooked | 35 | 0.76 g | 8.2 g | 0.18 g |
| Carrots, canned, regular pack, solids and liquids Canned | 23 | 0.58 g | 5.4 g | 0.14 g |
| Carrots, canned, regular pack, drained solids Canned | 25 | 0.64 g | 5.5 g | 0.19 g |
| Carrots, frozen, unprepared Frozen | 37 | 0.81 g | 7.9 g | 0.47 g |
| Carrots, mature, raw Raw | 45 | 0.94 g | 10.3 g | 0.35 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet potato fries, from fresh Raw | 156 | 1.5 g | 16.4 g | 9.4 g |
| Potato, hash brown, from fresh Raw | 190 | 1.9 g | 18.6 g | 12.3 g |
| Coleslaw, fast food / restaurant | 159 | 0.88 g | 12.4 g | 11.8 g |
| Potato, hash brown, from fresh, with cheese Raw | 223 | 5.1 g | 16.2 g | 15.5 g |
| Potato, home fries, from fresh Raw | 185 | 2 g | 18.8 g | 11.5 g |
| Sweet Potatoes, french fried, crosscut, frozen, unprepared Cooked | 209 | 1.7 g | 25.5 g | 11.1 g |
| Pea salad | 180 | 3 g | 10.6 g | 14 g |
| Potato, scalloped, from fresh, with meat Raw | 173 | 7.4 g | 12.9 g | 10.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw carrots?
100 g of raw carrots has 212 kcal. 1 cup (175 g): about 371 kcal.
How much protein is in raw carrots?
Raw carrots contains 1.3 g of protein per 100 g (3% of the 50 g Daily Value), or 2.2 g in 1 cup (175 g). About 2% of its calories come from protein. Compared with other coleslaw, non-lettuce salads, that is above the median (median 0.94 g).
How many carbs are in raw carrots?
Raw carrots has 17.6 g of total carbohydrates per 100 g, including 2.6 g of fiber and 12 g of sugars.
How much fat is in raw carrots?
Raw carrots contains 15.7 g of fat per 100 g, of which 2.5 g is saturated (12% of the Daily Value).
What vitamins and minerals does raw carrots contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (58% DV) and Vitamin K (35% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw carrots?
100 g contains 189 mg of sodium, 8% of the 2,300 mg Daily Value.
Does carrots have the same nutrition raw and canned?
No. Per 100 g, carrots, raw, salad has 212 kcal, while carrots, canned, no salt added, drained solids has 25 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709661. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.