In short: 100 g of carrot contains 41 calories, 0.93 g of protein, 9.6 g of carbohydrate and 0.24 g of fat. A cup chopped (128 g) portion has about 52 calories and 1.2 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Calories | 41 kcal | 52 kcal |
| Protein | 0.93 g | 1.2 g |
| Total fat | 0.24 g | 0.31 g |
| Saturated fat | 0.03 g | 0.04 g |
| Monounsaturated fat | 0.01 g | 0.02 g |
| Polyunsaturated fat | 0.1 g | 0.13 g |
| Carbohydrate | 9.6 g | 12 g |
| Dietary fiber | 2.8 g | 3.6 g |
| Total sugars | 4.7 g | 6.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 69 mg | 88 mg |
It contributes 2.8 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 69 mg per 100 g.
The standout micronutrient is vitamin A, at 93% of the daily value per 100 g — vitamin A supports vision and immune function.
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Potassium | 320 mg | 410 mg |
| Calcium | 33 mg | 42 mg |
| Iron | 0.3 mg | 0.38 mg |
| Magnesium | 12 mg | 15 mg |
| Zinc | 0.24 mg | 0.31 mg |
| Selenium | 0.1 µg | 0.13 µg |
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Vitamin A | 835 µg | 1069 µg |
| Vitamin C | 5.9 mg | 7.6 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.66 mg | 0.84 mg |
| Vitamin K | 13 µg | 17 µg |
| Thiamin | 0.07 mg | 0.08 mg |
| Riboflavin | 0.06 mg | 0.07 mg |
| Niacin | 0.98 mg | 1.3 mg |
| Vitamin B-6 | 0.14 mg | 0.18 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 19 µg | 24 µg |
| Choline | 8.8 mg | 11 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 80th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 170393, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Carrots, raw.