USDA reference food

Carrots, frozen, cooked with oil

1 cup of carrots, frozen, cooked with oil (160 g) has 100 calories, 1g of protein, 5g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709673). It is one of 39 USDA descriptions of carrots.

FoodData Central 2709673, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 5g7%

Saturated Fat 0.5g3%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 280mg12%

Total Carbohydrate 12g4%

Dietary Fiber 5g18%

Total Sugars 7g

Includes Added Sugars not declared

Protein 1g2%

Vitamin D 0mcg0%

Calcium 50mg4%

Iron 0.7mg4%

Potassium 320mg7%

* 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: 0.8g; more than 13% of 8,218 USDA reference foods
Calories per 100 g: 64; more than 19% of reference foods
Fiber per 100 g: 3.1g; more than 81% of reference foods

What a portion gives you

Fiber 5g18%

Protein 1g2%

Potassium 320mg7%

Calcium 50mg4%

Iron 0.7mg4%

Sodium 280mg12%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709673); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A1,310 µg RAE in 1 cup (160 g), 146% of the Daily Value
Vitamin K28 µg in 1 cup (160 g), 23% of the Daily Value
Copper0.1 mg in 1 cup (160 g), 14% of the Daily Value
Vitamin E2.0 mg in 1 cup (160 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2709673), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 48% carbohydrate, 47% fat and 5% 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	64.0	19%
Protein	0.78 g	13%
Total fat	3.36 g	42%
Carbohydrate	7.67 g	50%
Fiber	3.10 g	81%
Total sugars	4.07 g	66%
Sodium	176 mg	64%

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 (160 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.25 g	0.78 g	2%
Total lipid (fat)	5.38 g	3.36 g	7%
Carbohydrate, by difference	12.3 g	7.67 g	4%
Energy	102 kcal	64.0 kcal
Alcohol, ethyl	0 g	0 g
Water	140 g	87.2 g
Total Sugars	6.51 g	4.07 g
Fiber, total dietary	4.96 g	3.10 g	18%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.62 g	0.39 g	3%
Fatty acids, total monounsaturated	1.97 g	1.23 g
Fatty acids, total polyunsaturated	2.04 g	1.27 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	51.2 mg	32.0 mg	4%
Iron, Fe	0.67 mg	0.42 mg	4%
Magnesium, Mg	17.6 mg	11.0 mg	4%
Phosphorus, P	48.0 mg	30.0 mg	4%
Potassium, K	325 mg	203 mg	7%
Sodium, Na	282 mg	176 mg	12%
Zinc, Zn	0.43 mg	0.27 mg	4%
Copper, Cu	0.12 mg	0.077 mg	14%
Selenium, Se	0.96 µg	0.60 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	1,310 µg	819 µg	146%
Carotene, beta	12,699 µg	7,937 µg
Carotene, alpha	5,755 µg	3,597 µg
Vitamin E (alpha-tocopherol)	1.95 mg	1.22 mg	13%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,046 µg	654 µg
Vitamin C, total ascorbic acid	3.36 mg	2.10 mg	4%
Thiamin	0.061 mg	0.038 mg	5%
Riboflavin	0.072 mg	0.045 mg	6%
Niacin	0.72 mg	0.45 mg	5%
Vitamin B-6	0.14 mg	0.085 mg	8%
Folate, total	11.2 µg	7.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	13.3 mg	8.30 mg	2%
Vitamin K (phylloquinone)	27.8 µg	17.4 µg	23%
Folic acid	0 µg	0 µg
Folate, food	11.2 µg	7.00 µg
Folate, DFE	11.2 µg	7.00 µg	3%
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	0.0016 g	0.0010 g
SFA 16:0	0.45 g	0.28 g
SFA 18:0	0.13 g	0.084 g
MUFA 18:1	1.92 g	1.20 g
PUFA 18:2	1.83 g	1.15 g
PUFA 18:3	0.20 g	0.13 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.016 g	0.010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.032 g	0.020 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 2709673: 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