The Carb Count in Carrots

Carrots are naturally low in carbohydrates. According to Carbohydrate Counter, raw carrots have only 11.69 g per cup and cooked carrots have 12.63 g. They are not as low as vegetables such as broccoli, lettuce or cucumbers. However, carrots' glycemic load, a measure of their carbs' impact on blood glucose levels, is only 2. This is an excellent rating; it may be higher than broccoli's glycemic load of zero, but it comes in well below yams' glycemic load of 13.

Glycemic Index Versus Glycemic Load

"Glycemic load" is a more practical measure than another you hear about a lot: "glycemic index." Both refer to the measurable effects of a food on blood glucose levels. However, according to Carbs Information, the glycemic index is calibrated to the amount of a particular food that contains 50 g of usable carbs. For carrots, this is 1.5 lb. -- a big heap. In contrast, the glycemic load reflects values per standard serving sizes and is therefore more useful in determining a meal's or snack's effects on blood sugar. These are major concerns for diabetics, who must master insulin control.

Glycemic Load of Carrots Compared to Other Foods

Cross-referencing between Carbs Information and Calorie Gallery allows glycemic load comparisons. Remember, carrots' low glycemic load = 2. Other vegetables, per 80 g, approximately 1 cup: Broccoli = 0, Bell Peppers = 0, Pumpkin = 3, Peas = 3, Sweet Corn = 9. Fruits, per 120 g or one piece fruit: Orange = 5, 1 Apple = 6, 1 Banana = 12. Breads, 30 g, one slice: Oat Bran Bread = 9, White Bread = 10, Whole Wheat Bread = 13. Muffins, 57 g, one muffin: Carrot Muffin = 20, Corn Muffin = 30.

Complementary Nutrients

Carrots are only about 7 percent carbs. Carbohydrate Counter's carb count is 11.69 g per cup of raw carrots. The Calorie Counter lists 10.5 g carbohydrate, comprised of 3.3 g fiber and 5 g sugar. That same cup of raw carrots has 45 calories, 1 g protein, 0.3 g fat, 10 percent of your recommended daily allowance of potassium, 265 percent RDA of vitamin A and 11 percent RDA of vitamin C.

Carrot Boosters

If you are an endurance athlete who loves carrots but needs more carbohydrates for peak energy and training, increase them with these healthy options: carrot cake, at 326 calories, 42.37 g carbs per 1-inch slice; carrot-nut muffins at 280 calories, 32 g carbs per muffin; raisin-carrot salad, at 260 calories, 39 carbs per salad; orange carrot juice, at 90 calories, 21 g carbs; and carrot soup at 70 calories, 12 carbs per cup. All values are from Fat Secret.

Low Carb Nibbling

Carrots are nutritious snacks with minimal carbohydrates and low glycemic loads. They are fun finger food, great with dips -- and they travel well. Best of all, kids can munch them freely since carrots do not cause blood sugar levels to spike, unlike cookies and candy. Early education sets up good nutrition for life.