Are Carrots Keto-Friendly?

As you already know, the keto diet is about severely limiting carbohydrates and consuming enough fat as your main energy source. The carbohydrates you need to consume on a ketogenic diet are vegetables. Most of these vegetables should be green, but some exceptions are allowed. What about carrots? Is it suitable for the keto diet? How many carbohydrates are in it?

In short, you can consume limited amounts of carrots after keto-adaptation. It is better to use it as an additional flavor and aroma to the main course, not the star of your dish. To balance the carbohydrates in carrots, add healthy fats such as olive oil or coconut oil.

How many carbs do carrots have? Are they useful for diet nutrition? In this article, I’ll tell you the whole truth about carrots on keto and help you decide if you should eat them on a low-carb, high-fat diet. Let’s figure it out together!

Nutrients in Carrots

Carrots almost do not contain proteins and fats. They are 80-90% water, and the rest is fiber and some carbohydrates. What about carbs in carrots? Carrots can contain from 8.7 to 11.8 carbohydrates per 100 grams depending on the type. The number of net carbs is 5.5-7.2. As you can see, with a daily restriction of 20 carbs, this will be too much. However, you can consume some carrots to add variety to your diet. Just be sure to watch your daily carb intake and stay in ketosis.

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Carrots contain many vitamins and elements that will complement your diet and give you health benefits. Let’s take a closer look at them.

Carrots Health Benefits

Healthy Heart and Vessels

Elevated cholesterol levels are the leading cause of serious heart disease. Regular consumption of carrots will help lower cholesterol levels and prevent diseases such as atherosclerosis, stroke, and heart attack. 

Carrots are rich sources of potassium. It is a vasodilator, which increases blood flow and reduces stress on the cardiovascular system. Another heart-healthy substance, coumarin, also found in carrots, can help reduce hypertension and protect heart health, making it very beneficial for women after 50 on keto.

Strong Immune System

Carrots have antiseptic and antibacterial properties that help improve the body’s immune system. In addition, carrots contain vitamin C, which stimulates the activity of white blood cells and is one of the most important elements for maintaining immunity.

Good Digestive System Performance

Carrots, like most vegetables, are high in fiber, which is one of the most important nutrients for maintaining healthy digestion. It stimulates bowel movements and gastric acid secretion. Overall, it reduces the risk of constipation and protects the intestines and stomach from various serious diseases, including colorectal cancer. 

Prevention of Oncological Diseases

The beta-carotene in carrots has been shown to reduce the risk of developing certain forms of cancer, particularly lung cancer. Various studies show that eating fiber-rich vegetables such as carrots reduces the development of colon cancer by 24%. Another study shows that women who eat raw carrots are 5 to 8 times less likely to develop breast cancer.

Healthy Eyes

Studies have shown that people who ate the most carrots reduced their risk of developing macular degeneration and night blindness by 40% with age. It’s all about the healing power of beta-carotene. It turns into vitamin A, as a result of an enzymatic reaction, having a beneficial effect on vision.

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Strong Teeth and Gums

The organic compounds in keto carrots are excellent mineral antioxidants. Eating carrots stimulates the gums and causes excess salivation. It helps fight bacteria that lead to tooth decay, halitosis, and other diseases. Carrots can also be used as a natural abrasive, which can help you clean your teeth thoroughly after a meal.

Normal Blood Sugar Level

Thanks to carotenoids, carrots are good at regulating blood sugar levels, thereby helping diabetic patients live full, healthy lives.

Radiant Skin

Carrots have powerful cleansing properties that are extremely effective in treating acne and skin inflammation. In addition, carrots are beneficial for combating uneven skin discoloration. Vitamins A and other beneficial substances effectively nourish and moisturize the skin.

Healthy Prostate

An enlarged prostate is a fairly common condition in men aged 30 and over, leading to an enlarged prostate gland. Carrots help prevent the onset of illness or reduce unpleasant symptoms of the disease. As a result, beta-carotene has a beneficial effect on the course of prostate inflammation.

Calm Stomach

Carrots on keto are an excellent remedy for diarrhea, mainly because they relax the intestines and slow down bacteria growth, being a natural probiotic. Plus, it’s just a great way to get pectin that covers the intestines and soothes irritation.

Clean Body

Carrots can renew kidney and liver cells by cleansing them. The vegetable has a choleretic and diuretic effect. It can remove stones from the bladder and kidneys, making it an excellent prophylactic against gallstone disease.

Healthy Pregnancy and Childbirth

Carrot juice in moderation is very useful for pregnant and lactating women. It can be used to improve the biological properties of breast milk, saturating it with active trace elements that help strengthen the baby’s immune system.

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Can you have carrots on keto? Definitely yes! As you can see, carrots have a variety of health benefits. While you shouldn’t eat a lot of this vegetable during a keto diet to keep your ketosis in check, moderate consumption of carrots will benefit you. Besides, it can be a great snack for vegans on keto.

Try new recipes and diversify your diet with healthy vegetables.


Ana Rinkevich is a writer specializing in health, nutrition, fitness, and weight loss. Over the past 10 years, she has used various methods to deal with obesity, metabolic syndrome, and eating disorders. Proud keto follower for 6 years - lost 100 pounds and fought insulin resistance. Ana shares her experience, tips, and motivation to help people use eating habits for better health and harmony with the body.