How many calories are in 100g of steamed carrots?

November 12, 2025 •

3 min read

According to nutritional data, 100g of plain steamed carrots contains approximately 41.6 calories. This minimal calorie count makes them an excellent and nutrient-dense addition to a weight-management or healthy eating plan. This guide reveals the precise calorie content and explores the powerful nutritional benefits you get from steaming this versatile vegetable.

Quick Summary

A 100g serving of steamed carrots provides around 41.6 calories, along with significant amounts of vitamin A, fiber, and potent antioxidants. This low-energy vegetable is an excellent, healthy option for supporting overall wellness.

Key Points

Low Calorie Count: 100g of plain steamed carrots contains approximately 41.6 calories, making it a very low-energy food.
Boosted Vitamin A Absorption: Steaming breaks down tough cell walls, significantly enhancing the body's ability to absorb beta-carotene, which is then converted into Vitamin A.
Rich in Fiber and Nutrients: Steamed carrots provide a good amount of dietary fiber, along with essential vitamins like K and C, and minerals such as potassium.
Promotes Digestive Health: The fiber content supports digestive regularity and helps create a feeling of fullness, which is beneficial for managing weight.
Supports Eye and Immune Health: The conversion of beta-carotene to Vitamin A, along with other antioxidants, contributes to healthy vision and a robust immune system.
Better Nutrient Retention than Boiling: Steaming helps preserve more water-soluble vitamins and minerals compared to boiling, which can cause leaching.

The Calorie Count: A Low-Energy Nutrient Powerhouse

When it comes to healthy eating, understanding the calorie and nutrient content of your food is crucial. For 100g of plain, steamed carrots, the calorie count is notably low, averaging around 41.6 kcal. This number can fluctuate slightly depending on the carrot's size, sweetness, and specific variety, but it consistently remains a low-calorie option, especially when compared to other starchy vegetables.

Steaming is an ideal cooking method for carrots. Unlike boiling, which can cause some water-soluble nutrients to leach out into the cooking water, steaming helps retain more of the vegetable's valuable vitamins and minerals. More importantly, it also makes the powerful antioxidant beta-carotene more accessible for your body to absorb, a key benefit we'll explore in more detail later on.

A Deeper Look at the Nutritional Profile

Beyond just calories, a 100g serving of steamed carrots is packed with essential nutrients that support a healthy body. Here's a typical breakdown:

Carbohydrates: Approximately 8.2g, with half of this coming from natural sugars and the other from fiber.
Fiber: Around 3g, which is excellent for digestive health and promoting a feeling of fullness.
Vitamins: Rich in Vitamin A (from beta-carotene), Vitamin K, and Vitamin C.
Minerals: Good source of potassium, which is important for regulating blood pressure.
Antioxidants: Contains powerful antioxidants like lutein and zeaxanthin, which are crucial for eye health.

The Health Benefits of Steamed Carrots

The nutritional advantages of steamed carrots go far beyond simple numbers. Here are some of the key health benefits you can enjoy by incorporating them into your diet:

Improved Eye Health: The abundance of beta-carotene in carrots is converted into Vitamin A in the body, which is essential for good vision. Steaming significantly boosts this conversion, making cooked carrots particularly beneficial for eye health.
Weight Management: The combination of high fiber and low-calorie content helps you feel full without consuming excess calories. This makes steamed carrots an ideal snack or side dish for those watching their weight.
Enhanced Immunity: Vitamins A and C act as powerful antioxidants that help support immune function and protect the body from free radical damage.
Cardiovascular Support: The potassium content helps regulate blood pressure, while the fiber helps manage cholesterol levels.
Better Digestion: The dietary fiber found in steamed carrots helps maintain bowel regularity and promotes a healthy digestive system.

A Comparison: Steamed vs. Raw vs. Boiled

Different cooking methods can influence the nutrient availability and texture of carrots. Steaming offers a unique balance between preserving nutrients and enhancing antioxidant absorption.


Feature	Steamed Carrots	Raw Carrots	Boiled Carrots
Calorie Count (per 100g)	Low (approx. 41.6 kcal)	Low (approx. 41.2 kcal)	Low (approx. 35 kcal)
Beta-Carotene Absorption	Highest, as heat breaks down cell walls	Lowest, as cell walls are intact	Increased, but slightly less effective than steaming
Nutrient Retention	Excellent, minimal nutrient loss	Excellent, all nutrients retained	Lower, as water-soluble vitamins can leach out
Texture	Soft and tender	Firm and crunchy	Very soft and can be mushy
Fiber Content	Fiber is softer and easier to digest	Rougher, can be harder to digest for some	Softer, can have slightly lower fiber content

Culinary Tips for Steamed Carrots

To make the most of your steamed carrots, consider these tips. For the best flavor and nutritional value, serve them immediately after cooking. You can enhance their natural sweetness by sprinkling them with a little fresh parsley or a dash of black pepper. A drizzle of olive oil or a small pat of butter can also significantly boost the absorption of the fat-soluble Vitamin A and improve the overall flavor. For more comprehensive nutritional information and guidelines, visit Nutrition.gov.

Conclusion

For those wondering how many calories are in 100g of steamed carrots, the answer is a low and healthy figure of around 41.6 kcal. Far from being a bland health food, steamed carrots are a delicious and nutrient-dense addition to any diet, supporting everything from eye health to weight management and immunity. Steaming proves to be an exceptionally beneficial cooking method, preserving a wealth of nutrients while making the crucial antioxidant beta-carotene more available to your body. Whether enjoyed as a simple side dish or incorporated into a more complex meal, steamed carrots are a simple and effective choice for enhancing your nutritional intake.

Frequently Asked Questions

While both are healthy, steamed carrots offer a significant advantage by making the powerful antioxidant beta-carotene more available for your body to absorb. Raw carrots contain slightly more Vitamin C, but the boost in Vitamin A availability from steaming is often seen as a key benefit.

Yes, adding butter or oil will increase the calorie count. However, using a small amount of healthy fat can be beneficial as Vitamin A is fat-soluble, which further improves its absorption. You can use a teaspoon of olive oil to maximize benefits with a minimal calorie addition.

Carrots, both raw and cooked, have a relatively low glycemic index, meaning they do not cause a sharp spike in blood sugar levels. This makes them a suitable vegetable for those managing diabetes.

The best method is to steam them until they are tender-crisp. Avoid overcooking, as longer cooking times and higher temperatures can lead to some nutrient loss. Cooking them whole before slicing also helps retain nutrients.

Yes, steamed carrots are an excellent addition to a weight loss diet. Their low-calorie count and high fiber content help promote satiety, keeping you full for longer periods and preventing overeating.

Steamed carrots contain vitamins A and C, both of which are powerful antioxidants that play a vital role in immune function. Vitamin A helps form protective mucous membranes, while Vitamin C supports overall immune health.

Some studies indicate that cooking, including steaming, can increase the bioavailability of certain antioxidants, like beta-carotene, by breaking down the vegetable's cell walls. While some water-soluble vitamins may be slightly reduced, the overall antioxidant profile remains very beneficial.