Raw vs Cooked Carrots: Side by Side Comparison

Carrots are vegetables that can be consumed both raw and cooked, but which one is healthier?

Carrots are an excellent source of vitamin A.

They also contain a good amount of vitamin K and some vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Raw vs Cooked Carrots Nutrition

Are cooked carrots more nutritious? Let’s make an in-depth comparison of raw vs cooked carrots and see.

This comparison will begin by examining raw and cooked carrots’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

This comparison will start by comparing the caloric value of raw and cooked carrots and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw carrots compare to 100 grams of cooked carrots.

The second table compares 100 grams of raw carrots and the caloric equivalent of cooked carrots.

After cooking 100 grams of raw carrots, you will get around 117 grams of cooked carrots, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw carrots?

So if you cook 100 grams of raw carrots, you will get around 117 grams of cooked carrots, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Carrots Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, carrots gain weight, so the amount of calories in 100 grams is lower in cooked carrots.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked carrots compare for weight loss: carrots are slightly lower in calories, with 35 calories per 100 grams, compared to 41 calories per 100 grams of carrots carrots.

Protein Content in Raw Carrots and Cooked Carrots

Raw Carrots carrots are higher in protein and have around 18% more protein than carrots.

Raw Carrots carrots offer 0.9 grams of protein per 100 grams, while carrots offer 0.8 grams.

Carbohydrate Content in Raw Carrots and Cooked Carrots

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked carrots.

Continue reading to find out how raw and cooked carrots compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 15% higher in raw carrots than in cooked carrots.

They have 9.6 grams per 100 grams, compared to 8.2 grams in cooked carrots.

Sugars

Speaking of sugars in carrots, cooked carrots contain less sugar than raw, 27% precisely.

100 grams of cooked carrots contain 3.45 grams of sugar, while the same amount of raw carrots contains 4.74 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked carrots.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked carrots are a better option for you.

They have 3 grams of fiber per 100 grams, while cooked carrots provide 2.8 grams of fiber.

Fat Content in Raw Carrots and Cooked Carrots

Like other plant foods, carrots are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked carrots:

• Raw Carrots: 0.2 grams per 100 grams
• Cooked Carrots: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, cooked carrots and raw carrots contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Carrots vs Cooked Carrots Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked carrots’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw carrots weigh 117 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw carrots or 117 grams of cooked carrots.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw carrots are a better source of vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, cooked carrots offer a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Raw and cooked carrots contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw carrots’ vitamins content:

Raw Carrots vs Cooked Carrots Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more copper, magnesium, potassium, sodium, and zinc by eating carrots raw than cooked.

However, if your goal is to increase the intake of calcium, fluoride, iron, manganese, phosphorus, and selenium, you should choose cooked over raw carrots.

The table below compares mineral contents in raw and cooked carrots, side by side.

The Bottom Line

The debate between eating carrots raw or cooked has both nutritional and culinary aspects to consider.

While raw carrots provide many vitamins and minerals, cooking carrots can increase the availability of many of these nutrients.

However, cooking carrots can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked carrots into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked carrots comes down to individual preferences and dietary goals.