Are Carrots Keto Friendly? Guide to whether you can eat carrot on a low carb ketogenic diet – with the net carbs and health benefits information.
Are Carrots Keto Friendly?
Are Carrots Keto Friendly? That’s a question I’m often asked by blog readers and followers of a low-carb diet.
Carrots are root vegetables full of commonly known, and not so well known, health benefits. Health benefits aside, are carrots a low-carb vegetable suitable for a low carb or keto diet?
How Many Carbs In Carrots?
The nutrient content of a typical sized one carrot (46g) is as follows:
- Calories 16
- Total fat 0.1g (0g Saturated fat)
- Grams of total carbs 3.8g
- Grams of fiber 1.4g
- Grams of net carbs (total carbs – fiber) 2.4g
- Sugars 1.6g
- Protein 0.4g
Below is the nutritional profile a cup of carrots:(156g)
- Calories 54
- Total fat 0.2g (0g Saturated fat)
- Total grams of carbs 8.2g
- Dietary fiber 3g
- Grams of net carbohydrates (total carbs – fiber) 5.2g
- Sugars 3.5g
- Protein 0.8g
Carrots macronutrient content per 100 grams of raw carrots:
- Calories 35
- Total fat 0.3g (0g Saturated fat)
- Total grams of carbs 12.8g
- Dietary fiber 4.6g
- Grams of net carbohydrates (number of total carbs – amount of fiber) 8.4g
- Sugars 5.4g
- Protein 1.2g
While baby carrots have around 40% less carbs than their matured counterparts, they are not as rich in some vitamins such as vitamin A.
- Calories 35
- Total fat 0.1g (0g Saturated fat)T
- otal grams of carbs 8.2g
- Dietary fiber 2.9g
- Grams of net carbohydrates (number of total carbs – amount of fiber) 5.3g
- Sugars 4.8g
- Protein 0.6g
Are Carrots Approved For Keto Dieters?
With the above information in mind the carb content of carrots is quite high compared to some leafy greens and other non-starchy vegetables.
So in that respect, I wouldn’t recommend carrots if you want to stay in a state of ketosis, unless you enjoy in very small amounts cooked with fat to help improve the absorption of the nutrients carrots provide.
Health Benefits of Carrots
That said there are numerous health benefits to consuming some carrots. Carrots can be an important source of vitamin’s and minerals as they are rich in:
Antioxidants – Vitamin C – anti-inflammatory, immune boosting, Vitamin K – helps with blood clotting and bone health, Vitamin A – helps with night vision and immune response, Vitamin E – helping improve your heart health and prevents cellular damage, Beta carotene – improves eye and heart health, Various B vitamins – Helps reduce risk of cardiovascular disease
Due to the various vitamins, minerals and fiber they contains they are good for:
- Boosting your immune system
- Helping reduce night blindness and maintain eye health
- Reduce the risk of constipation
- Reduce risk of heart diseaseReduce inflammation
Carrot juice has been linked with reduced risk of breast cancer. Plus, due to carrots high amounts of insoluble fiber they are good for gut health too.
Keto-Friendly Carrots Alternatives
While there are a lot of vegetables to choose from, to make your life easier and keep to your daily carb limit, below are 7 keto-friendly vegetables to choose from.
- Asparagus: 1.9 grams of carbohydrates net per 100g
- Brussels sprouts: 4.5g of net carbs per 100g
- Broccoli: 3.9 grams of net carbs per 100g
- Cabbage: 3.6 g of net carbs per 100g
- Cauliflower: 2.2 grams of net carbs per 100g
- Celery: 1.4 gram of net carbs per 100g
- Sweet Potatoes: 17.7 grams of net carbs per 100g
To add some healthy fats and help with your weight loss goals you can cook with coconut oil, olive oil or other fats, while also helping keep your blood sugar low and fulfill your nutritional needs.
Plus, even small quantities of fats help with beta- carotene absorption whether you are having any of the other carrot alternatives to help you with your daily carb intake.
More Low Carb Diet Inspiration
What Fruits Are Keto Friendly?
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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