USDA reference food

Carrots, raw, salad

1 cup of carrots, raw, salad (175 g) has 370 calories, 2g of protein, 28g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709661). It is one of 39 USDA descriptions of carrots.

FoodData Central 2709661, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (175g)

AmountPortion

Amount per serving

Calories370

% Daily Value*

Total Fat 28g35%

Saturated Fat 4.5g21%

Trans Fat not declared

Cholesterol 15mg5%

Sodium 330mg14%

Total Carbohydrate 31g11%

Dietary Fiber 5g16%

Total Sugars 21g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 50mg4%

Iron 0.7mg4%

Potassium 500mg11%

* 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: 1.3g; more than 18% of 8,218 USDA reference foods
Calories per 100 g: 212; more than 57% of reference foods
Fiber per 100 g: 2.6g; more than 76% of reference foods

What a portion gives you

Fiber 5g16%

Protein 2g4%

Potassium 500mg11%

Calcium 50mg4%

Iron 0.7mg4%

Sodium 330mg14%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709661); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A912 µg RAE in 1 cup (175 g), 101% of the Daily Value
Vitamin K74 µg in 1 cup (175 g), 62% of the Daily Value
Copper0.1 mg in 1 cup (175 g), 16% of the Daily Value
Vitamin E1.9 mg in 1 cup (175 g), 13% of the Daily Value
Vitamin B60.2 mg in 1 cup (175 g), 12% of the Daily Value
Vitamin C11 mg in 1 cup (175 g), 12% of the Daily Value
Folate44 µg DFE in 1 cup (175 g), 11% of the Daily Value
Riboflavin0.1 mg in 1 cup (175 g), 11% of the Daily Value
Niacin1.7 mg in 1 cup (175 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709661), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 32% carbohydrate, 65% fat and 2% 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	212	57%
Protein	1.25 g	18%
Total fat	15.7 g	79%
Carbohydrate	17.6 g	66%
Fiber	2.60 g	76%
Total sugars	12.0 g	83%
Sodium	189 mg	65%

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

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.19 g	1.25 g	4%
Total lipid (fat)	27.5 g	15.7 g	35%
Carbohydrate, by difference	30.8 g	17.6 g	11%
Energy	371 kcal	212 kcal
Alcohol, ethyl	0 g	0 g
Water	113 g	64.3 g
Total Sugars	21.1 g	12.0 g
Fiber, total dietary	4.55 g	2.60 g	16%
Cholesterol	15.8 mg	9.00 mg	5%
Fatty acids, total saturated	4.29 g	2.45 g	21%
Fatty acids, total monounsaturated	6.11 g	3.49 g
Fatty acids, total polyunsaturated	16.3 g	9.31 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	52.5 mg	30.0 mg	4%
Iron, Fe	0.68 mg	0.39 mg	4%
Magnesium, Mg	22.8 mg	13.0 mg	5%
Phosphorus, P	75.3 mg	43.0 mg	6%
Potassium, K	495 mg	283 mg	11%
Sodium, Na	331 mg	189 mg	14%
Zinc, Zn	0.40 mg	0.23 mg	4%
Copper, Cu	0.14 mg	0.080 mg	16%
Selenium, Se	1.05 µg	0.60 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	5.25 µg	3.00 µg
Vitamin A, RAE	912 µg	521 µg	101%
Carotene, beta	8,997 µg	5,141 µg
Carotene, alpha	3,775 µg	2,157 µg
Vitamin E (alpha-tocopherol)	1.94 mg	1.11 mg	13%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	1.75 µg	1.00 µg
Lycopene	1.75 µg	1.00 µg
Lutein + zeaxanthin	284 µg	162 µg
Vitamin C, total ascorbic acid	10.7 mg	6.10 mg	12%
Thiamin	0.10 mg	0.058 mg	8%
Riboflavin	0.14 mg	0.081 mg	11%
Niacin	1.72 mg	0.98 mg	11%
Vitamin B-6	0.21 mg	0.12 mg	12%
Folate, total	43.8 µg	25.0 µg
Vitamin B-12	0.035 µg	0.020 µg	1%
Choline, total	25.0 mg	14.3 mg	5%
Vitamin K (phylloquinone)	74.2 µg	42.4 µg	62%
Folic acid	0 µg	0 µg
Folate, food	43.8 µg	25.0 µg
Folate, DFE	43.8 µg	25.0 µg	11%
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	0.0018 g	0.0010 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.0018 g	0.0010 g
SFA 12:0	0 g	0 g
SFA 14:0	0.021 g	0.012 g
SFA 16:0	2.91 g	1.66 g
SFA 18:0	1.13 g	0.64 g
MUFA 18:1	5.97 g	3.41 g
PUFA 18:2	14.3 g	8.16 g
PUFA 18:3	1.98 g	1.13 g
PUFA 20:4	0.018 g	0.010 g
PUFA 22:6 n-3 (DHA)	0.0018 g	0.0010 g
MUFA 16:1	0.035 g	0.020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.086 g	0.049 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.0088 g	0.0050 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709661: 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

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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