Are Carrots and Swedes Low Carb?

December 14, 2025 •

3 min read

Over 90% of adults acknowledge they could benefit from a healthier diet, and root vegetables like carrots and Swedes are often seen as healthy staples. But are carrots and Swedes low carb enough to fit into a ketogenic or very low-carb eating plan?

Quick Summary

This guide examines the carbohydrate content of carrots and swedes, comparing their nutritional profiles to other common root and leafy vegetables. It provides clarity on how these popular root vegetables can be incorporated into various diet plans, from moderate low-carb to strict keto, and offers practical tips for preparation to manage carb intake.

Key Points

Swedes are low carb: With significantly fewer carbs than carrots and potatoes, swedes are a great option for low-carb and keto diets.
Carrots are moderate carb: While healthy, carrots contain more sugar and carbs than leafy greens, and cooking them increases their glycemic index.
Smart Preparation is Key: Portion control, eating raw carrots, and cooking methods like mashing swedes with cauliflower can help manage carbohydrate intake effectively.
Swedes are a potato alternative: Mashed or roasted swedes are a perfect, low-carb substitute for mashed potatoes or other starchy root vegetables.
Consider the Glycemic Index: The GI of vegetables like carrots can change when cooked, so it's a useful metric for those monitoring blood sugar.
Diversify Your Veggies: Balancing your diet with a variety of vegetables, including leafy greens and lower-carb root options like turnips, is a balanced approach.

What are Carrots and Swedes?

Carrots are one of the most widely consumed root vegetables in the world, known for their distinctive orange color and high concentration of beta-carotene. They are part of the parsley family and have a naturally sweet flavor. Swedes, also known as rutabagas, are a hybrid cross between a turnip and a cabbage. They have a slightly more earthy and peppery taste than turnips and are a staple in many traditional winter dishes. Both vegetables are nutrient-dense and offer numerous health benefits, but their carbohydrate levels differ, which is a key consideration for those monitoring carb intake.

The Carb Count: Carrots vs. Swedes

When evaluating if carrots and Swedes are low carb, it’s essential to look at the numbers per 100-gram serving, as preparation methods can also affect the final carb count. For example, a raw carrot has a different carb load and glycemic index than a cooked one.

Carrots (raw): Contain approximately 9 grams of carbohydrates per 100g, with about 2.8 grams being fiber. The net carbs (total carbs minus fiber) are around 6.2 grams. This places them in the mid-range for vegetables, not as low as leafy greens but significantly lower than starchy vegetables like potatoes.
Swedes (boiled): Have a considerably lower carb count, with just 2.3 grams of carbohydrates per 100g. This makes them an excellent low-carb substitute for potatoes or other higher-carb roots. Their net carb count is also very low, often cited around 3.7g per 100g when factoring in fiber.

Carrots and Swedes on a Keto Diet

For a strict ketogenic diet, which typically restricts daily net carb intake to 20-50 grams, Swedes are a far more suitable option than carrots. While a small amount of carrot can be included, the carbs can add up quickly, especially when cooked. Swedes, however, can be used more freely as a base for mashed vegetable dishes or roasted sides without jeopardizing ketosis. For those on a more moderate low-carb diet, both vegetables can be enjoyed in moderation.

The Glycemic Index Factor

Another important consideration is the glycemic index (GI), which measures how quickly a food raises blood sugar levels.

Carrots: Raw carrots have a low GI of around 30, but cooking them can significantly increase this number. This is because the cooking process can break down the starches, making them more readily available for absorption. For this reason, those with blood sugar concerns often prefer raw carrots or smaller portions of cooked carrots.
Swedes: Swedes generally have a lower GI, making them a better choice for maintaining stable blood sugar levels. This, combined with their higher fiber content, contributes to a less dramatic rise in blood glucose.

The Best Low-Carb Root Vegetables

When comparing root vegetables, it's clear that not all are created equal in terms of carb content. Here's a brief look at some popular alternatives:

Comparison Table: Carbs in Root Vegetables (per 100g)


Vegetable	Total Carbohydrates	Fiber	Net Carbs (approx.)
Swede	2.3g	0.7g	1.6g
Carrot (raw)	9.0g	2.8g	6.2g
Turnip	6.4g	1.8g	4.6g
Parsnip	18.0g	4.9g	13.1g
Potato	17.5g	2.2g	15.3g

How to Incorporate Them into a Low-Carb Diet

Even with higher-carb options like carrots, smart cooking and portion control make all the difference. Here are some tips:

For Carrots: Enjoy them raw as a crunchy snack with a low-carb dip like hummus. If cooking, use smaller portions in stir-fries or roasted vegetable medleys. Consider pairing them with high-fiber foods to mitigate blood sugar impact.
For Swedes: Take advantage of their low-carb profile by using them in bulk. Mash boiled Swedes with a little butter and herbs for a delicious potato alternative. They can also be cubed and roasted alongside other lower-carb vegetables.
Experiment with Mashes and Purees: Create a healthy, low-carb mash using a blend of boiled Swedes and cauliflower for a lighter texture and a more complex flavor. For an even lower-carb option, substitute carrots with broccoli or turnip.

Conclusion

To answer the question, are carrots and Swedes low carb, the verdict is nuanced. Swedes, or rutabagas, are definitively low-carb and an excellent choice for a keto or very low-carb lifestyle. Carrots, while healthier than many starchy foods, have a higher carb count and glycemic impact, especially when cooked. The key is moderation and context. By understanding the nutritional differences and adjusting preparation methods, you can intelligently incorporate these root vegetables into a healthy, carb-conscious diet. Ultimately, a balanced diet is about informed choices, not rigid exclusion.

Frequently Asked Questions

Yes, but in moderation. Carrots contain more carbs and sugar than many other vegetables, so strict keto dieters should limit their intake to small quantities to avoid exceeding their daily carb limit.

Yes, swedes are significantly lower in carbohydrates than potatoes. They make an excellent low-carb substitute for mashed or roasted potatoes.

A raw carrot contains approximately 6.2g of net carbs per 100g, after accounting for its dietary fiber.

Yes, mashed carrot and swede is a much lower-carb alternative to mashed potato. A typical serving contains nearly half the carbs of a similar serving of mashed potatoes.

Cooking carrots increases their glycemic index, which means they can raise blood sugar levels faster than raw carrots. For this reason, raw is a better option for managing blood sugar.

In the United States, swedes are most commonly known as rutabagas.

Besides swedes, other low-carb root vegetable substitutes include turnips, radishes, and celeriac.