Last updated: September 3, 2025
Yes—carrots are good for weight loss. A medium carrot has roughly 25–30 calories and provides fiber that helps you feel full. Raw carrots are low on the glycemic index and pair well with protein. Add them to salads, soups, and high-protein meals to lower calorie density while keeping volume high.
Carrot Nutrition at a Glance
Carrots are a nutrient-dense, low-calorie vegetable that fits easily into a calorie-controlled plan. Here’s what a typical serving looks like:
- Calories: ~25–30 kcal per medium carrot (≈61–72 g); ~52 kcal per 1 cup chopped (≈128 g)
- Fiber: ~2 g per large carrot
- Vitamins & minerals: high in vitamin A (as beta-carotene) plus potassium
- Glycemic index (GI): low when raw; still low to moderate when cooked. GI varies by variety and preparation.
Why Carrots Help With Weight Loss
When people ask, “are carrots good for weight loss?” the answer comes down to calorie density, fiber, and how easily carrots fit into balanced, high-protein meals:
- Low energy density: Lots of volume for few calories—helps create satisfying plates while you maintain a calorie deficit.
- Fiber for fullness: Fiber slows digestion and can reduce between-meal snacking, especially when combined with protein.
- Blood-sugar friendly: Raw carrots are low-GI; cooked are still reasonable within balanced meals.
- Everyday flexible: Carrots work in raw snacks, roasted sides, soups, omelets, bowls, and even smoothies.
For best results, pair carrots with high-protein, balanced meals so you stay full and consistent.
Portions & Practical Tips
- Simple portion: 1 medium carrot or ~1 cup chopped as a snack or side.
- Snack pairings: carrot sticks + 2 tbsp hummus or Greek-yogurt ranch.
- Meal ideas: add to salads, stir-fries, soups, or grain/cauli-rice bowls with chicken or tofu.
- Smart swaps: replace chips or fries at one snack/meal with carrots 3–5x per week.
- Watch added sugars: choose savory seasonings (garlic, paprika, herbs) over honey-glazes when weight loss is the goal.
Need an easy way to build balanced plates? Try our Build-a-Meal Plan or grab a quick, fiber-rich breakfast like Overnight Oats.
Best Ways to Eat Carrots for Weight Loss
Quick 5-minute ideas
- Carrot sticks with hummus or Greek-yogurt dip
- Bagged slaw (carrot + cabbage) tossed with light vinaigrette
- Shaved carrots on a chicken salad or grain bowl
Easy meal add-ins
- Roasted (savory): toss with olive-oil spray, salt, pepper, garlic, paprika; roast 425°F until tender
- Soups & stews: carrot-ginger broth with shredded chicken or lentils for protein
- Eggs & scrambles: finely grated carrots with eggs/egg whites and herbs
- Smoothies: blend carrots with berries and whey or Greek yogurt for protein + fiber
Make it effortless: Our Weight-Loss Meal Plan and Build-a-Meal Plan pair lean protein with high-fiber sides—easy, portion-controlled meals delivered.
FAQs
Are carrots good for weight loss?
Yes—carrots are good for weight loss because they’re low in calories and provide fiber that supports fullness. They’re easy to add to balanced, high-protein meals and snacks.
How many carrots per day for weight loss?
Start with 1 medium carrot as a snack or about 1 cup chopped in meals. Adjust based on your calorie target and hunger levels.
Are cooked carrots worse than raw for weight loss?
Both can fit. Cooking can raise GI somewhat, but carrots remain a smart choice in balanced meals. Focus on overall calories, portions, and protein.
Can you get too much vitamin A from carrots?
Carrots provide beta-carotene (a vitamin A precursor). Very high, long-term intakes can tint skin (carotenemia); toxicity from carrots alone is unlikely. Balance with a varied diet.
