Carrot
Despite the old myth that carrots raise blood sugar, testing shows their glycemic index is low (39) and the glycemic load of one carrot is no more than 3, making them a safe choice that nourishes the eyes and the immune system.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent crunchy snack between meals when eaten raw, or a colourful addition that boosts the fibre in stews and everyday vegetable soups.
Best preparation methods
Eat it raw with hummus or labneh; if you boil it, do not cook it until it falls apart, to keep its fibre firm and its index low.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 41 kcal | 32.8 kcal |
| Protein | 0.9 g | 0.7 g |
| Carbohydrate | 10 g | 8 g |
| Available carbohydrate | 7.2 g | 5.8 g |
| Fat | 0.2 g | 0.2 g |
| Dietary fibre | 2.8 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (7), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Carrot good for weight loss?
Yes. Carrot is very low in calories (41 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Carrot affect blood sugar?
Its glycemic index is 39 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 80 g portion has a glycemic load of 2.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Carrot?
A typical 80 g portion of Carrot provides about 33 kcal, 0.7 g protein, 8 g carbohydrate, 0.2 g fat and 2.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.