How Many Grams are in 1 Cup of Carrots?
Carrots are a nutritious and versatile vegetable that can be enjoyed raw or cooked. Many recipes call for carrots by the cup, so it's useful to know how many grams are in a standard 1-cup measuring cup.
According to the USDA, 1 cup of chopped or sliced raw carrots weighs approximately 128 grams. This applies to carrots that have been chopped into round slices or small pieces. If the carrots are grated, a cup may weigh a bit less due to air pockets between the grated strands.
Nutrition Information for 1 Cup of Carrots
One cup of chopped carrots (128g) contains:
- 52 calories
- 12g carbohydrates
- 4g sugar
- 3g fiber
- 1g protein
- 454mg potassium
- 528% DV vitamin A
- 13% DV vitamin C
- 6% DV calcium
- 2% DV iron
As you can see, carrots are low in calories but pack a powerful punch when it comes to important vitamins, minerals and antioxidants like beta carotene.
Tips for Measuring 1 Cup of Carrots
When measuring out 1 cup of carrots, keep these tips in mind:
- Use a dry measuring cup and level off the top.
- Chop or slice the carrots first before measuring.
- Pack the carrots lightly into the cup - do not crush them down.
- For grated carrots, gently shake the cup to level it off.
- Weigh the cup on a food scale for the most accurate gram amount.
The shape and size of carrot sticks may cause the weight to vary. Small thin sticks will be lighter than larger wide chunks in the same volume. But for general cooking purposes, the cup measure works well.
Common Uses for 1 Cup of Carrots
Knowing the gram weight of 1 cup of carrots comes in handy for recipes. Here are some of the most common ways that 1 cup of carrots is used in cooking:
Roasting Carrots
Toss chopped carrots with oil, herbs and spices before roasting in the oven. One cup of carrots per person makes a good side dish serving.
Carrot Salads
Shred 1 cup of carrots into slaws and salads for color, crunch and nutrients. The sweetness of carrots balances acidic dressing and vinaigrettes.
Soups and Stews
Add 1 cup of diced carrots to soups, chilis, stews and broths during cooking. They add texture and bump up the nutrition.
Carrot Juice
Juice 1 to 2 cups of chopped carrots with apples or greens for a healthy, vitamin-rich beverage.
Baking with Carrots
Grate 1 cup of carrots into muffins, breads, cakes and other baked goods for moisture and natural sweetness.
Smoothies
Blend 1 cup of chopped carrots into smoothies along with fruits and leafy greens. It helps smoothies stay creamy.
Homemade Baby Food
Puree or mash 1 cup cooked carrots with breast milk or formula for an easy first food for babies.
Nutritional Benefits of 1 Cup of Carrots
Carrots are one of the most nutritious vegetables you can eat. Here are some of the top benefits you'll gain from enjoying 1 cup of carrots:
Vitamin A
With over 400% DV of vitamin A per cup, carrots are one of the richest sources of this powerful antioxidant vitamin. Vitamin A supports eye health, immune function and cellular communication.
Fiber
Each cup of carrots provides 3 grams of dietary fiber, which promotes healthy digestion and helps feed the beneficial bacteria in your gut microbiome.
Potassium
Carrots are a source of potassium, an electrolyte mineral that is important for nerve signaling, fluid balance and muscular contraction.
Beta-Carotene
Carrots get their orange color from beta-carotene, a carotenoid antioxidant that gets converted to vitamin A in the body. It protects the body from damaging free radicals.
Anti-Inflammatory Benefits
Some studies have shown that the antioxidants in carrots have anti-inflammatory effects in the body that may help lower the risk of chronic diseases.
Cancer Prevention
The vitamin A and antioxidants in carrots may help protect against certain cancers like lung and stomach cancer.
Heart Health
Research suggests that eating more carotenoid-rich fruits and vegetables like carrots can help reduce the risk of heart disease.
Eye Health
Carrots are rich in lutein and zeaxanthin, two compounds that promote healthy eyes and lower risks of macular degeneration and cataracts.
Side Dishes and Recipes Using 1 Cup of Carrots
Here are some delicious and nutritious ways to enjoy 1 cup of carrots in your recipes:
Honey Roasted Carrots
Toss 1 cup chopped carrots with 1 tsp honey, oil and seasoning. Roast at 400°F for 20 minutes until browned and tender.
Carrot Fries
Cut 1 cup carrots into fry shapes. Toss with oil, salt and pepper. Bake at 425°F for 25 minutes, flipping halfway.
Citrus Carrot Salad
Whisk together oil, citrus juice, mint and seasonings. Toss with 1 cup shredded carrot. Chill before serving.
Ginger Carrot Soup
Simmer 1 cup diced carrots with broth, ginger and onions. Puree until smooth. Garnish with parsley.
Carrot Apple Smoothie
Blend 1 cup carrots with apple, yogurt, cinnamon and honey for a nourishing beverage.
Carrot Cake Overnight Oats
Mix 1 cup carrots, oats, milk, nuts, cinnamon and maple syrup. Chill overnight for breakfast.
Carrot Noodles
Use a spiralizer to cut 1 cup carrots into noodle shapes. Toss with pasta sauce for a low-carb switch.
Storing Leftover Carrots
Here are some tips for storing leftover carrots:
- Refrigerate uncooked carrots in a plastic bag for up to 2 weeks.
- Cooked carrots will last 3-5 days in the fridge.
- Freeze cooked carrots for 6-9 months.
- Pickled, canned or fermented carrots can be stored at room temperature after opening.
- Dehydrate grated carrots and store in an airtight container for up to 1 year.
Make sure all carrots are wrapped, contained or sealed to prevent drying out. Cooked carrots may become mushy when frozen but are still good for soups, purees or baking.
Where to Buy Carrots
It's easy to find fresh carrots year-round. Here are some places to buy them:
- Farmer's markets - Buy in bulk for juicing or storage.
- Grocery stores - Look for bundles of organic carrots.
- Food co-ops - Get locally and sustainably grown carrots.
- CSA Farm share - Receive weekly deliveries of fresh carrots.
- Online - Order carrots for delivery from food retailers.
- Grow your own - Plant carrot seeds in home gardens.
When choosing carrots, look for firm, smooth roots without cracks or blemishes. Avoid carrots that are limp or shriveled which can indicate dryness.
Types of Carrots
There are over 100 varieties of carrots that come in different sizes, shapes and colors. Some common types include:
Nantes Carrot
A popular sweet variety with a medium length root and blunt tip. Great for cooking.
Baby Carrot
A small round carrot variety or regular carrots cut down to "baby" size.
Chantenay Carrot
A short stump-shaped carrot with a broad top, sweet flavor and tender texture.
Danvers Carrot
A versatile semi-long carrot with a conical shape and intense orange color.
Imperator Carrot
A long slender carrot with a pointy end, typically 10-12 inches long.
Purple Carrot
An heirloom variety with a sweet flavor and antioxidants called anthocyanins that give it a purple-reddish hue.
Yellow Carrot
A sweet, mild-flavored carrot with an orangey-yellow color. Popular for cooking and carrot juice.
Rainbow Carrot Mix
A blend of multiple colored carrots like purple, yellow, red and orange. Offers a variety of flavors and nutrients.
Quick Tips for Prepping Carrots
Here are some tips for prepping carrots before cooking:
- Peel using a vegetable peeler or paring knife. Or scrub well if leaving skin on.
- Trim off the stem and tip ends.
- Rinse under cool water.
- Shred using a grater or food processor.
- Chop or slice into rounds or sticks.
- Julienne into thin matchsticks.
- Dice for soups, stews and salads.
Prepare only as many carrots as you plan to use right away for maximum freshness. Store prepped carrots in water until cooking if not using immediately.
How Many Medium Carrots in a Cup?
The number of medium carrots needed to equal 1 cup chopped depends on the size of the carrot. Here's a rough guideline:
- 2-3 small carrots = 1 cup chopped
- 2 medium carrots = 1 cup chopped
- 1-2 large carrots = 1 cup chopped
The larger the diameter, usually the fewer carrots you'll need. Prioritize similar sized medium carrots when chopping to ensure even cooking.
Carrot Conversion Guide
Here are some helpful carrot conversions:
- 1 pound carrots = About 6 medium carrots
- 1 cup chopped carrots = 2 medium carrots
- 1 cup shredded carrots = About 3 medium carrots
- 1 cup carrot juice = About 5 medium carrots
- 1 cup baby carrots = About 20-24 carrots
Use these conversions as estimates when substituting different carrot sizes in recipes. The peel and moisture content will also impact measurements.
Tips for Cooking 1 Cup of Carrots
Cooking brings out the natural sweetness in carrots. Here are some cooking tips:
- Roast - Toss with oil and seasonings, bake at 400°F until tender.
- Saute - Cook over medium-high heat in butter or oil for 2-3 minutes.
- Steam - Place in steamer basket over boiling water for 7-10 minutes.
- Microwave - Cook carrots in a microwave-safe dish with 2 Tbsp water for 2-4 minutes.
- Boil - Boil diced carrots in salted water for 5-7 minutes until fork-tender.
- Air Fry - Toss carrots with oil, air fry at 380°F for 10-15 minutes, shaking halfway.
Check carrots for doneness by piercing with a fork. They should be tender but not mushy when cooked. Adjust cook times as needed for larger or smaller carrots.
How to Pick the Best Carrots
Keep these tips in mind when selecting fresh carrots:
- Choose firm, smooth carrots without cracks or blemishes.
- Avoid carrots that are limp, shriveled, dried out or sprouting.
- Select carrots with bright green leafy tops if still attached.
- Medium sized carrots are best for uniform cooking.
- Heirloom varieties have the best flavor.
- Pick different colored carrots for variety.
Carrots are naturally sweetest in the summer/fall months but available year-round. Store carrots in the fridge in a plastic bag for up to 3 weeks.
Common Questions
Why do carrots differ in calories and carbs?
The size, variety and preparation of carrots impacts its nutrition profile. Larger carrots or those chopped more finely may have slightly more carbs and calories per cup compared to smaller young carrots. But the differences are usually negligible.
Can you freeze shredded carrots?
Yes, shredded carrots can be frozen for up to 6 months. Blanch the carrots first for 1-2 minutes, chill in ice water, drain well and freeze in airtight bags. They may lose some texture when thawed.
What are the best carrots for juicing?
Nantes, Danvers and Imperator carrots are excellent for juicing since they have a higher water content and sweet flavor. Medium sized carrots work best to feed through most juicers.
How much Beta-Carotene is in 1 cup of carrots?
There is approximately 17.6 mg of beta-carotene in 1 cup of raw carrot slices according to the USDA. This phytonutrient gives carrots their bright orange color.
Can you eat carrot tops?
Yes, carrot tops are edible. The leafy green tops are highly nutritious with vitamins like K, C and A. Use them in pestos, soups or sautés. Cut off before storing roots.
The Bottom Line
Knowing how many grams are in a cup of carrots (128g) makes it easy to add this nutritious veggie into your diet. Carrots are low in calories but full of antioxidants, vitamins and minerals that benefit your eyes, skin, immune system and overall health. Use carrots in cooking, juicing and for snacking to take advantage of their many nutrients.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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