Carrots: The Nutritional Facts, And Carrots and Keto

Carrots, nutrition and ketoAmong hundreds of diets circulating on the internet, only several are familiar to most people regardless of whether or not they are trying to lose weight. The Keto diet is one of them. Keto’s low-carbohydrate, high-fat plan puts you into a state called “ketosis” – when your body uses fat as its main source of energy. Beyond the benefits, the Keto diet forces one to be quite picky when looking through the supermarket shelves. It often makes you wonder whether the simplest everyday foods are keto-approved. For example, are carrots keto or do you run the risk of kicking yourself out of ketosis by munching on some carrots when hunger hits? Let’s find out whether carrots and keto are a good match or not.

You can also download the BetterMe app and stick to a personalized Keto meal plan. The app will ensure that you stay in ketosis and help you trim a couple of inches of excess fat.

Carrots 101: Nutrition Facts 

You all know what a regular carrot looks like: a bright orange vegetable with a sweet taste and thick structure. Sure, there are other kinds of carrots available – purple, yellow, red, white – but it would be right to concentrate on the everyday, common carrot we’re all familiar with. So, let’s look through the nutritional content of a regular carrot.

  • Calories – 41 kcal
  • Carbohydrates – 9.58 g
  • Fats – 0.24 g
  • Protein – 0.93 g
  • Fiber – 2.8 g
  • Sugars – 4.74 g
  • Starch – 1.43 g

Carrots are also a storehouse of various vitamins and minerals – from vitamins A, C, and K to potassium, calcium, magnesium, and others. Plus, carrots are a rich source of antioxidants – nutrients that remove free radicals, unstable molecules that cause damage to your cells when accumulated. Finally, carrots are well-known for their alfa- and beta carotene content.

Carrots 101: Health Benefits

Carrots are one of the most affordable vegetables and are widely used in cuisines worldwide. Carrots have multiple benefits for your body, including:

  • Vision maintenance

Carrots are a source of vitamin A that protects you from macular degeneration, a type of vision loss.

  • Reduction of cancer risks

Antioxidant effects of carrots can help stop the progression of lung cancer and leukemia.

  • Stabilization of blood pressure and improved heart health

Fiber and potassium in carrots contribute to blood pressure normalization and improved heart health markers.

  • Immunity boost

Vitamin C in carrots is famous for its immunity-boosting effects.

  • Improved digestion

High fiber content of carrots contributes to good digestion.

  • Better bone health

Vitamin K and calcium in carrots help your bones stay strong and healthy.

So, carrots belong to the list of healthy and nutritious foods. Does that mean they are safe for Keto dieters?

Keto Diet Rules

As you already know, the Keto diet is a low-carb diet. The point is eating less carbs, and more healthy fats and protein. It is imperative to cut back on refined and simple carbs like pastries, white bread, white rice, pasta, soda and sugar. However, things become a little more fuzzy when it comes to fruits and vegetables. Since some of them contain a significant amount of carbs, they may often be thrown out of the dietary plan.

That is why evidence on the Keto diet is mixed: on one hand, it can certainly help you lose weight, reduce cancer risks, smoothen your skin, and maintain intellectual performance. On the other hand, it may yield negative consequences when followed indefinitely, particularly for people with certain medical conditions like pancreatitis or kidney disease.   If you are just starting off you can check this article on keto explained for beginners.

Carrots And the Keto Diet – the Bottom Line 

Carrots do contain more carbs than some other vegetables. They’re not so high in calories, but most of their calories come from carbs. Still, in most cases, it is not enough to classify carrots as non-keto.

On a standard keto diet, you’re supposed to consume 20-50g of carbs to maintain a state of ketosis. 100g of carrots contain about 10g of carbs. It won’t be a disaster if you eat this amount once a day. Eliminating carrots from your diet would be a worse choice, since they contain a plethora of vitamins, minerals and antioxidants, and yield multiple health benefits.

Here’s a low-carb delicious recipe with carrots for your Keto meal plan.

Sautéed carrots and zucchini

Ingredients for 4 servings:

  • Three thinly sliced carrots
  • Two sliced zucchinis
  • ¼ cup of olive oil
  • One teaspoon of garlic powder
  • One teaspoon of dried thyme
  • One teaspoon of dried parsley
  • Half of a teaspoon of dried oregano
  • Sea salt and ground black pepper to taste


  • Slice the carrots and zucchinis and put them into a big bowl.
  • Pour them with olive oil and sprinkle with all your seasoning.
  • Now, add salt and pepper to taste and thoroughly stir until spread evenly.
  • Preheat the skillet over medium heat and pour a thin layer of olive oil.
  • Saute the vegetables and stir them from time to time, until tender (8-10 minutes).

Nutrition facts

Calories: 97 kcal

Protein: 1g

Carbs: 7g

Fat: 20g

Want to get more delicious and healthy recipes? Download the BetterMe app, and enjoy a vast collection of recipes and other useful features, including personalized workout plan, calorie tracker and many more!

Final thought

You can eat your carrots raw, boiled, sauteed, or even as a part of a salad or dessert. Carrots are packed with vitamins and minerals that our body needs. Are carrots keto? Overall, you can add carrots to your dishes in moderation when on the Keto diet. They are not that high-carb to instantly break you out of ketosis, but it’s important to be cautious with your serving sizes.

You might also be interested in a few of our culinary recipes for wellness living 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.