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Vegetables and starchy roots

Carrot

Carrots are 88% water, so 100 g (3.5 oz) brings only 41 kcal and 2.8 g of fiber.

USDA description: Carrot, raw

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
A lot of fiber per calorie+2
High water content+1
Sum6
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
6 primary
Data
USDA FDC 170393

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Nutrition facts

Calories
33 kcal per serving
41 kcal per 100 g (3.5 oz)
Protein
0.7 g per serving
0.9 g per 100 g (3.5 oz)
Carbohydrates
7.7 g per serving
9.6 g per 100 g (3.5 oz)
of which sugars
3.8 g per serving
4.7 g per 100 g (3.5 oz)
Fiber
2.2 g per serving
2.8 g per 100 g (3.5 oz)
Fat
0.2 g per serving
0.2 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
70.6 g per serving
88.3 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Carrots, raw (FDC ID 170393), accessed September 23, 2026.

A typical 80 g (3 oz, about 3/4 cup) serving provides about 33 kcal, 0.7 g of protein, and 2.2 g of fiber.

The typical serving (80 g (3 oz, about 3/4 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The carrot (Daucus carota) is a root sold fresh, loose or bagged, and also peeled into small carrots (baby carrots), shredded, frozen and canned, for example alongside pickled chiles (chiles en escabeche) in Mexico. Orange is the most common, although there are also purple, yellow and white varieties. This page covers raw carrots, with 41 kcal, 2.8 g of fiber and 835 µg of vitamin A per 100 g according to USDA, mostly as beta-carotene.

An 80 g (2.8 oz) serving provides 33 kcal and 2.2 g of fiber but less than 1 g of protein, so it goes alongside the protein part of the plate, as in the chicken and vegetable soup, the stewed lentils with vegetables or the hummus with vegetable sticks. Raw carrots make you chew slowly; cooked ones are softer and usually sit better in the first few days of treatment, when the 2025 nutrition advisory on GLP-1 therapy suggests avoiding very high-fiber foods, and after a dose increase; for constipation, the same advisory suggests increasing fiber gradually.

What the evidence says

An 80 g serving provides 668 µg of vitamin A, more than 80% of the 800 µg EU reference value and far above the 120 µg per 100 g required for a "source of vitamin A" claim; under that condition, the EU allows the claim that vitamin A contributes to the maintenance of normal vision (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). According to the Office of Dietary Supplements at the US National Institutes of Health, it takes 12 µg of beta-carotene from food to provide 1 µg of vitamin A, and the main effect of long-term, excess beta-carotene is carotenodermia, a harmless yellow-orange skin color that goes away when intake stops. The same source notes that in the ATBC trial, high-dose beta-carotene supplements (20 mg a day) increased the risk of lung cancer in male smokers, a finding about supplements, not carrots. I have not found trials showing that eating more carrots improves eyesight in people who already get enough vitamin A.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about carrots

How many grams of protein are in a large carrot?

A large carrot, our reference serving of 80 g (3 oz), has about 0.7 g of protein. 100 g (3.5 oz) of carrots has 0.9 g of protein. That is 2.3 g of protein per 100 kcal.

How many kcal are in a large carrot?

A large carrot, our reference serving of 80 g (3 oz), has about 33 kcal. 100 g (3.5 oz) of carrots has 41 kcal. That is a very low energy density.

How much fiber is in a large carrot?

A large carrot, our reference serving of 80 g (3 oz), has about 2.2 g of fiber. 100 g (3.5 oz) of carrots has 2.8 g of fiber.

Do carrots keep you full?

Yes, very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: very low energy density; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

How do carrots fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about carrots on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of carrots?

We use 80 g (3 oz) as a typical serving, roughly a large carrot or about 3/4 cup. That amount provides about 33 kcal, 0.7 g of protein, and 2.2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  6. InstitutionNIH Office of Dietary Supplements.Vitamin A and Carotenoids: Fact Sheet for Health Professionals.accessed .