Carrots, raw
FDC 170393cup chopped (128 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 94 · +1 vs Vegetables medianRaw carrots score 94 of 100, an Elite result ranking 27th of 60 in the vegetables category, just a point above that category's median score of 93. At 41 calories per 100 grams, carrots supply 93% of the Daily Value for vitamin A along with a good 10% for dietary fiber.
Carrots are eaten raw as a snack or in salads, or cooked into soups, roasts, and stir-fries, and a cup chopped, about 128 grams, is a common serving. No limits are flagged for this food, making it a reliable, low-calorie way to round out a plate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | 2% |
| Total fat | 0.24 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 69 mg | 3% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 4.7 g | |
| Protein | 0.93 g | 2% |
| Potassium | 320 mg | 7% |
| Calcium | 33 mg | 3% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 5.9 mg | 7% |
| Vitamin A | 835 µg | 93% |
| Vitamin E | 0.66 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | 3% |
| Total fat | 0.31 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 88 mg | 4% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 6.1 g | |
| Protein | 1.2 g | 2% |
| Potassium | 410 mg | 9% |
| Calcium | 42 mg | 3% |
| Iron | 0.38 mg | 2% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 7.6 mg | 8% |
| Vitamin A | 1069 µg | 119% |
| Vitamin E | 0.84 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 170393Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cauliflower, rawDensity 95 vs 94Radishes, rawDensity 95 vs 94Cabbage, rawDensity 95 vs 94