Carrots, raw, salad: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A simple, refreshing salad featuring crisp, shredded or julienned raw carrots, often lightly dressed to highlight their natural sweetness. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 4 medium carrots, peeled and shredded or julienned - 2 tbsp olive oil - 1 tbsp lemon juice or apple cider vinegar - 1/2 tsp honey or maple syrup (optional) - Salt and black pepper to taste - 2 tbsp fresh parsley, chopped (optional) Instructions: 1. In a medium bowl, combine the shredded or julienned carrots. 2. In a small bowl, whisk together olive oil, lemon juice (or vinegar), honey (if using), salt, and pepper. 3. Pour the dressing over the carrots and toss to coat evenly. 4. Stir in fresh parsley if desired. 5. Serve immediately or chill for a short time to allow flavors to meld.
Per 100g reference serving, Carrots, raw, salad provides 212 kcal of energy, 1.25g protein (2% of calories), 17.6g total carbohydrates (32% of calories, including 2.6g dietary fiber and 12g sugars), and 15.7g total fat (66% of calories).
Vitamins Profile in Carrots, raw, salad (Per 100g)
Track how Carrots, raw, salad contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 6.1 mg | 6.8% DV |
| Vitamin B12 (Cobalamin) | 0.02 µg | 0.8% DV |
| Vitamin A (RAE) | 521 µg | 57.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.11 mg | 7.4% DV |
| Vitamin K (Phylloquinone) | 42.4 µg | 35.3% DV |
| Vitamin B1 (Thiamin) | 0.058 mg | 4.8% DV |
| Vitamin B2 (Riboflavin) | 0.081 mg | 6.2% DV |
| Vitamin B3 (Niacin) | 0.982 mg | 6.1% DV |
| Vitamin B6 (Pyridoxine) | 0.119 mg | 7% DV |
| Total Folate (Vitamin B9) | 25 µg | 6.2% DV |
| Folate (Dietary Folate Equivalents) | 25 µg | 6.2% DV |
| Natural Food Folate | 25 µg | 6.2% DV |
| Choline | 14.3 mg | 2.6% DV |
| Preformed Retinol | 3 µg | 0.3% DV |
| Beta-Carotene | 5141 µg | 100% DV |
| Alpha-Carotene | 2157 µg | 100% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 162 µg | 1.6% DV |
| Lycopene | 1 µg | 0% DV |
Minerals & Electrolytes in Carrots, raw, salad (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.39 mg | 2.2% DV |
| Calcium (Ca) | 30 mg | 2.3% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 283 mg | 6% DV |
| Zinc (Zn) | 0.23 mg | 2.1% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 43 mg | 3.4% DV |
| Copper (Cu) | 0.08 mg | 8.9% DV |
| Sodium (Na) | 189 mg | 8.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 1.13 g | 70.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 8.16 g | 58.3% DV |
| Monounsaturated Fat (MUFA) | 3.49 g | 11.6% DV |
| Polyunsaturated Fat (PUFA) | 9.31 g | 46.6% DV |
| Saturated Fat (SFA) | 2.45 g | 12.3% DV |
| Dietary Cholesterol | 9 mg | 3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Carrots, raw, salad contains 212 calories (kcal), 1.25g of protein, 17.6g of carbohydrates (2.6g fiber, 12g total sugars), and 15.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Carrots, raw, salad has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -4.47 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Carrots, raw, salad: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Carrots, raw, salad by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.