USDA reference food

Carrots, fresh, cooked, no added fat

1 cup of carrots, fresh, cooked, no added fat (155 g) has 80 calories, 2g of protein, 0.5g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709664). It is one of 39 USDA descriptions of carrots.

FoodData Central 2709664, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (155g)

AmountPortion

Amount per serving

Calories80

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 330mg14%

Total Carbohydrate 17g6%

Dietary Fiber 5g18%

Total Sugars 8g

Includes Added Sugars not declared

Protein 2g3%

Vitamin D 0mcg0%

Calcium 50mg4%

Iron 0.2mg1%

Potassium 450mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 1g; more than 16% of 8,218 USDA reference foods
Calories per 100 g: 50; more than 14% of reference foods
Fiber per 100 g: 3.2g; more than 81% of reference foods

What a portion gives you

Fiber 5g18%

Protein 2g3%

Potassium 450mg10%

Calcium 50mg4%

Iron 0.2mg1%

Sodium 330mg14%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709664); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A1,277 µg RAE in 1 cup (155 g), 142% of the Daily Value
Vitamin K21 µg in 1 cup (155 g), 18% of the Daily Value
Niacin2.1 mg in 1 cup (155 g), 13% of the Daily Value
Folate51 µg DFE in 1 cup (155 g), 13% of the Daily Value
Vitamin B60.2 mg in 1 cup (155 g), 12% of the Daily Value
Riboflavin0.1 mg in 1 cup (155 g), 11% of the Daily Value
Copper0.1 mg in 1 cup (155 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709664), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 86% carbohydrate, 7% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	50.0	14%
Protein	0.98 g	16%
Total fat	0.36 g	19%
Carbohydrate	10.7 g	56%
Fiber	3.20 g	81%
Total sugars	4.92 g	70%
Sodium	211 mg	66%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (155 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.52 g	0.98 g	3%
Total lipid (fat)	0.56 g	0.36 g	1%
Carbohydrate, by difference	16.5 g	10.7 g	6%
Energy	77.5 kcal	50.0 kcal
Alcohol, ethyl	0 g	0 g
Water	135 g	86.9 g
Total Sugars	7.63 g	4.92 g
Fiber, total dietary	4.96 g	3.20 g	18%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.051 g	0.033 g	0%
Fatty acids, total monounsaturated	0.019 g	0.012 g
Fatty acids, total polyunsaturated	0.16 g	0.11 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	48.0 mg	31.0 mg	4%
Iron, Fe	0.25 mg	0.16 mg	1%
Magnesium, Mg	18.6 mg	12.0 mg	4%
Phosphorus, P	65.1 mg	42.0 mg	5%
Potassium, K	451 mg	291 mg	10%
Sodium, Na	327 mg	211 mg	14%
Zinc, Zn	0.39 mg	0.25 mg	4%
Copper, Cu	0.098 mg	0.063 mg	11%
Selenium, Se	0 µg	0 µg	0%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	1,277 µg	824 µg	142%
Carotene, beta	12,670 µg	8,174 µg
Carotene, alpha	5,317 µg	3,430 µg
Vitamin E (alpha-tocopherol)	1.05 mg	0.68 mg	7%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	1.55 µg	1.00 µg
Lutein + zeaxanthin	392 µg	253 µg
Vitamin C, total ascorbic acid	8.06 mg	5.20 mg	9%
Thiamin	0.095 mg	0.061 mg	8%
Riboflavin	0.15 mg	0.094 mg	11%
Niacin	2.15 mg	1.39 mg	13%
Vitamin B-6	0.21 mg	0.14 mg	12%
Folate, total	51.1 µg	33.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	14.1 mg	9.10 mg	3%
Vitamin K (phylloquinone)	21.2 µg	13.7 µg	18%
Folic acid	0 µg	0 µg
Folate, food	51.1 µg	33.0 µg
Folate, DFE	51.1 µg	33.0 µg	13%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.048 g	0.031 g
SFA 18:0	0.0031 g	0.0020 g
MUFA 18:1	0.017 g	0.011 g
PUFA 18:2	0.16 g	0.10 g
PUFA 18:3	0.0031 g	0.0020 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0031 g	0.0020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709664: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat carrots

USDA lists 39 preparations of carrots. The carrots page puts them side by side, per 100 g and per portion.

Compare every carrots preparation

Next questions

Foods high in fibermore fiber per 100 g than 81% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov