Nutritional Value Of Sauteed Carrots

Sauteing carrots is a quick way to prepare a hot side of vegetables for your family. Carrots have an abundance of nutrients and are full of beneficial fiber. While enjoying carrots with your meal provides several key nutrients, adding butter or oil drastically increases your fat and calorie consumption. Keep your carrots light and healthy by using non-stick spray, instead of fat, for sauteing.

Calories and Macronutrients

Carrots are naturally low in calories and have only trace amounts of fat. A 1/2-cup serving of sauteed carrots contains a minimal 25 calories, which comes primarily from carbohydrates. Each serving of sauteed carrots offers about 5 grams of carbohydrates and 1 gram of protein.

Fiber

Enjoying a side of sauteed carrots packs plenty of fiber onto your meal. Fiber is an indigestible type of carbohydrate that passes through your intestinal tract, relatively intact, and improves digestion. For healthy digestion and regularity, ensure you get the recommended 14 grams of fiber for every 1,000 calories you consume, explains the Linus Pauling Institute. For example, if you normally follow a 2,000 calorie diet, you need 28 grams of daily fiber. Your 1/2-cup serving of sauteed carrots contains about 2 1/2 grams of dietary fiber.

Beta-Carotene

Orange veggies, like carrots, are full of a beneficial carotenoid known as beta-carotene, a form of vitamin A. This powerful antioxidant protects cells by warding away harmful free radicals that feed on healthy cells. High levels of free radicals in your system increase your risk of chronic illness, such as cancer and heart disease. While there is no specific daily value for beta-carotene, you do need 700 to 900 international units of total vitamin A each day. Your 1/2-cup portion of sauteed carrots offers more than 13,000 international units of beta-carotene, which converts to more than 250 percent of your daily vitamin A intake, says the Office of Dietary Supplements.

Water-Soluble Vitamins

Carrots provide small amounts of vitamin C and several B vitamins, including folate, niacin and vitamin B-6. These types of water-soluble vitamins are sensitive to heat and may break down slightly during sauteing. Avoid losing these essential nutrients by limiting heat exposure. Cook your carrots to your desired doneness and serve them immediately.

Adding Fat

Adding butter or vegetable oil to your saute pan boosts calories in your serving of cooked carrots. A 1-teaspoon portion of butter or vegetable oil adds 45 calories and 5 grams of fat onto your serving of carrots. Add flavor to your favorite vegetable by seasoning it with hot sauce, garlic powder or dried herbs, in place of fat. These selections boost the flavor of sauteed carrots, without increasing your caloric intake.