KETO VERDICTMODERATE
Carrots are moderately keto-friendly at ~6.8g net carbs per 100g. Small amounts can fit flexible keto—use as a flavor accent or garnish rather than a main side.
Is Carrot Keto?
Root Vegetable
Carrots are moderately keto-friendly at ~6.8g net carbs per 100g. Small amounts can fit flexible keto—use as a flavor accent or garnish rather than a main side.
- Net carbs (100g)6.8g
- Protein (100g)0.9g
- Fat (100g)0.2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
6.8g
Total Carbs
9.6g
Fiber
2.8g
Protein
0.9g
Fat
0.2g
Calories
41
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Portion-aware: a small carrot (30–40g) adds ~2–3g net carbs
- Great as a flavor enhancer in soups/stews without much volume
- Nutrient-dense for the carb cost (beta-carotene, K, C)
- Crunch factor: a few raw sticks can satisfy crispy cravings
- Versatile: shred, ribbon, or dice to stretch flavor across servings
HEALTH BENEFITS
- Very high in beta-carotene (vitamin A precursor) for eye health
- Provides antioxidants including lutein and zeaxanthin
- Vitamin K supports bone health and normal clotting
- Contains biotin for healthy skin, hair, and nails
- May support heart health and healthy cholesterol markers
- Includes vitamin B6 for metabolism and brain function
PREPARATION SUGGESTIONS
RAW STICKS WITH DIP
Enjoy a few sticks with high-fat dips (ranch, blue cheese, guacamole). Limit to 1 small carrot.
ROASTED
Toss thin sticks with olive oil and herbs; roast at 400°F (205°C) for 20–30 min. Serve in small portions.
SOUP FLAVORING
Add one finely chopped small carrot to a pot; carbs are distributed across servings.
JULIENNED IN SALADS
Use a peeler for ribbons; a light sprinkle adds color and crunch with minimal carbs.
SAUTÉED
Slice thin; sauté in butter with garlic and herbs. Cook just until tender to avoid over-caramelizing.
GRATED
Finely grate into slaws or salads so a small amount flavors the whole dish.