Carrots contain few calories and little fat which is why they are often incorporated into special diets. However, are carrots considered to be keto and how many carbs do they have? Let’s do a deep dive on carrots.
Non-starchy vegetables are crucial for a low-carb, high-fat keto diet. According to this diet, net carbs (the number of total carbs minus fiber), usually have a restriction of 25 grams or less per day. Many people following the keto diet spend most of their daily net carb allotment on veggies that are low carbs such as zucchini, cauliflower, avocado, broccoli, and salad greens.
How Many Carbs in Carrots?
Carrots are considered to be root vegetables since the root of a carrot plant is the carrot itself. On the contrary, some other root vegetables like potatoes are considered to be tubers as they store the plant’s natural sugar.
Since carrots are a root, they contain less sugar and carbs compared to tuber vegetables like potatoes.
1 cup (110g) of raw carrots contains:
Although carrots aren’t as low in carbs in comparison to leafy greens such as lettuce or spinach, they do not contain as many carbs as other root vegetables.
Are Carrots Good for Keto Diet?
Based on the nutritional value of carrots, they can be eaten in small amounts when on a keto diet.
However, it’s important to be reasonable with your portions. With 1 cup (122 grams) of carrots containing 9 grams of net carbs, a single portion can easily take up almost half of your net carbs for the day if your goal is to follow the daily standard allotment of 25 grams of net carbs.
Whichever way you cook carrots doesn’t really affect their carb content which means they can be eaten either raw or cooked in reasonable portions on the keto diet.
Can You Eat Carrots on a Low Carb diet?
Carrots contain approximately 7 grams of net carbs per 100 grams. On a keto low-carb diet (which means below 20 grams per day), it might be best to limit your consumption of carrots. However, they can be eaten in greater quantities on a moderate or liberal low-carb diet ( only if your goal is to stay below 50 or 100 grams of carbs per day).
Best Substitutes on a Keto Diet
Here are some veggies that are lower in carbs that you can eat raw or use in recipes in replacement of carrots:
- Celery: contains 2 grams of net carbs per cup (120 grams)
- Broccoli: contains 3 grams of net carbs per cup (71 grams)
- Cauliflower: contains 3 grams of net carbs per cup (107 grams)
Similar to carrots, these veggies can be eaten raw or used in a recipe.
Onions have a similar carb count to carrots, but you may be able to use less of them as they add a great flavor with just a small amount.
Carrots can be eaten when on a keto diet. However, it may be difficult to include them on a regular basis or in large quantities considering their carb level.
Some other less starchy alternatives that can be enjoyed raw or cooked include celery, broccoli, and cauliflower.
That being said, carrots provide an adequate amount of nutrition on keto. They are a significant source of vitamin A, which supports the health of skin, hair, and eyes. Carrots also provide significantly more vitamin A per cup than veggies like celery or broccoli.
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Low Carb Keto Carrot Recipe (Roasted Carrots)
- 1 pound carrots
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh ground black pepper
- 3 tablespoons freshly chopped parsley for garnish
- Pre-heat the oven to 475-degrees F.
- Wash the carrots then dry and trim them. Chop the carrots into 1 1/2 inch pieces. Ensure that the pieces are cut as equally as possible as this will give them an even roast.
- Transfer the chopped carrots to a large bowl and toss them with olive oil, salt and pepper. Make sure the carrots are evenly coated in the olive oil.
- Arrange the carrots on a large cookie sheet and place them on the top rack of your oven.
- Roast your carrots for about 20-25 minutes but flip them at the 15 point so that they roast evenly.
- Cook your carrots until they are tender then transfer them to a serving bowl.
- Use some finely chopped parsley as a garnish then serve and enjoy!