How much protein is in carrots?
Carrots has 0.5 g of protein per 1 medium (61 g) — that's 0.9 g per 100 g, or about 0.3 g per ounce. One 1 medium is roughly 1% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 170393
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 medium (61 g) | 0.5 g | 25 | 0.1 g | 5.9 g |
| 100 g | 0.9 g | 41 | 0.2 g | 9.6 g |
| 1 oz (28 g) | 0.3 g | 12 | 0.1 g | 2.7 g |
Values computed from USDA per-100 g data (FDC 170393, SR Legacy). raw.
If you searched “protein in carrots,” the honest answer is short: there is barely any. A realistic serving — 1 medium carrot (61 g) — carries only about 0.6 g of protein for roughly 25 calories, which is 0.9 g per 100 g. That is about as close to protein-free as a whole food gets. Carrots are a root vegetable built around beta-carotene and fiber, not amino acids, so the right way to think about them is as a crunchy, low-calorie snack rather than anything that moves your protein total.
Why carrots aren’t a protein source
The scale here is the whole story. At 0.9 g per 100 g, you would need to eat well over a dozen medium carrots to match the protein in a single egg — and you would be eating a mountain of vegetable to get there. Even a generous cup of chopped carrots only lands near 1.2 g. So while carrots technically contain a trace of protein, the practical truth is that they contribute essentially nothing to a daily protein goal. Treat the protein line on the label as a rounding error and judge carrots on what they actually deliver.
There is no quality angle worth dwelling on, either. Like most vegetables, carrot protein is low in some essential amino acids, but the quantity is so small that completeness never becomes the limiting factor — there simply is not enough protein for it to matter.
What carrots are genuinely great at
Set protein aside and carrots are an easy food to recommend. A single medium carrot delivers a large share of the day’s vitamin A by way of beta-carotene, the pigment that gives carrots their color, plus useful fiber, potassium, and a satisfying crunch — all for about 25 calories. That low-calorie, high-volume profile makes them one of the better snacks going when you want something to chew on without a calorie cost.
The smart play is to pair carrots with a real protein rather than expecting them to provide it. Dip carrot sticks in Greek yogurt-based dip or hummus, pile them next to a chicken breast, or roast them alongside eggs or fish so the main dish carries the protein and the carrots carry the crunch and the vitamin A. For the daily protein number your sides are supporting, see our guide on how much protein per day.
Frequently Asked Questions
How much protein is in a carrot?
About 0.6 g of protein in one medium carrot (61 g), which works out to 0.9 g per 100 g (USDA FDC 170393). That whole carrot is only around 25 calories, so it is essentially a protein-free snack — the number is rounding-error small next to any real protein food.
Are carrots a good source of protein?
No. At under 1 g per medium carrot, carrots are not a protein source in any practical sense — you would have to eat well over a dozen to approach the protein in a single egg. Carrots earn their place as a low-calorie source of beta-carotene, fiber, and crunch, not as a way to hit a protein target.
How much protein is in a cup of chopped carrots?
A cup of chopped raw carrots is about 128 g, so roughly 1.2 g of protein for around 52 calories. Even a full cup stays close to 1 g — useful to know if you are snacking on carrot sticks, but still far too little to count toward a protein goal.
Is carrot protein complete?
It is not a meaningful protein source either way, so completeness is largely academic. Like most vegetables, carrots are low in some essential amino acids, but with well under 1 g per carrot the quantity is the limiting factor long before quality is.
What are carrots actually good for nutritionally?
Beta-carotene, which the body converts to vitamin A — a single medium carrot covers a large share of the day's vitamin A — plus fiber, potassium, and a satisfying crunch for only about 25 calories. They are a genuinely smart low-calorie snack; just do not expect protein from them.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 170393 (Carrots, raw; SR Legacy). We re-verify reference pages periodically and update when USDA revises its underlying data.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.