Per portion: 45 kcal
Protein: 1.02 g
Carbs: 10.54 g
Fat: 0.26 g
Fibre: 3.08 g

Your portion

45kcal · 190 kJ

Protein: 1.02 g
Carbs: 10.54 g
Fat: 0.26 g

A cup of raw carrot sticks is mostly water and carbohydrate, with very little protein or fat—about 45 calories in a 110-gram portion. The standout here is vitamin A: that same cup delivers 835 micrograms, covering your entire daily reference in one go. You also get a solid 16% of your daily potassium and a modest 18% of vitamin K, all wrapped in 3 grams of fibre for barely any caloric cost.

A normal portion is that full cup, and it works brilliantly as a crunchy snack between meals or alongside a dip like hummus to add protein and fat. Because it’s so low in calories, it’s easy to eat a lot without noticing, but that’s hardly a problem—there’s no real caveat here, just a clean, hydrating vegetable that fits anywhere in your day.

Nutrition claims, per 100 g:

High Vitamin A (RAE) · 104% Source Vitamin K · 18% Source Potassium · 16% Low fat

Full nutrition

Nutrition

per 1 cup sticks (110 g)

Energy	45 kcal	2.2%
Energy	190 kJ	2.3%
Protein	1.02 g	2.0%
Carbohydrates	10.54 g	4.1%
of which sugars	5.21 g	5.8%
Starch	1.57 g
Fibre	3.08 g	12.3%
Fat	0.26 g	0.4%
of which saturates	0.04 g	0.2%
Monounsaturated	0.01 g
Polyunsaturated	0.11 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	97.12 g
Ash	1.07 g

Sugar breakdown

Sucrose 3.95 g

Glucose 0.65 g

Fructose 0.61 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 352.0 mg 17.6%

Calcium 36.3 mg 4.5%

Magnesium 13.2 mg 3.5%

Phosphorus 38.5 mg 5.5%

Sodium 75.9 mg

Iron 0.33 mg 2.4%

Zinc 0.26 mg 2.6%

Copper 0.05 mg 5.0%

Manganese 0.16 mg 8.0%

Selenium 0.11 µg 0.2%

Fluoride 3.52 µg

Vitamins

Vitamin A (RAE) 918.5 µg 114.8%

Vitamin C 6.49 mg 8.1%

Vitamin D 0.0 µg

Vitamin E 0.73 mg 6.1%

Vitamin K 14.52 µg 19.4%

Thiamin (B1) 0.07 mg 6.4%

Riboflavin (B2) 0.06 mg 4.3%

Niacin (B3) 1.08 mg 6.8%

Pantothenic acid (B5) 0.3 mg 5.0%

Vitamin B6 0.15 mg 10.7%

Folate (B9) 20.9 µg 10.4%

Vitamin B12 0.0 µg

Choline 9.68 mg

Beta-carotene 9113.5 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.01 g

Leucine 0.11 g

Isoleucine 0.08 g

Valine 0.08 g

Lysine 0.02 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 832 other foods in “Vegetables and Vegetable Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 41.0 · higher than 56%

Protein 0.93 · higher than 17%

Fibre 2.8 · higher than 63%

Common portions

cup chopped — 128 g (52 kcal)
cup grated — 110 g (45 kcal)
cup strips or slices — 122 g (50 kcal)
large (7-1/4" to 8-/1/2" long) — 72 g (30 kcal)
medium — 61 g (25 kcal)
small (5-1/2" long) — 50 g (20 kcal)
slice — 3 g (1 kcal)
strip large (3" long) — 7 g (3 kcal)

Sources

USDA FoodData Central — Carrots, raw — Nutrition values for Carrots, raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Carrot Sticks