Carrot Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
35–55
reported range
Glycemic load
3
Low GL
This food's glycemic index is 35–55, which is Low GI.
Carrots are a low-glycemic vegetable with a GI range of 35–55 and a very low glycemic load of about 3 per medium carrot. Their fiber content and crunchy texture help slow digestion. Despite the common myth that carrots are high in sugar, they have minimal impact on blood glucose when eaten in reasonable servings. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Carrots have a low GI of 35–55 — raw carrots are around 35, cooked carrots up to 55.
One medium raw carrot provides over 500 µg of vitamin A — more than 50% of the daily value.
The glycemic load of a medium carrot is only 3 — classified as very low (GL ≤10 is low).
What's actually inside
Per 100 g, with your typical serving noted as 1 medium carrot (61 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 5.8g
- Net carbs
- 3.9g
- total carbs minus fiber
- Fiber
- 1.9g
- slows the glucose rise
- Sugars
- 2.9g
- Protein
- 0.6g
- Calories
- 25kcal
Notable nutrients
- Vitamin A (RAE)509 µg
- Vitamin K8.1 µg
- Potassium195 mg
- Vitamin C3.6 mg
- Biotin0.6 µg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent low-GI vegetable — safe in normal portions
Carrots are a low-glycemic vegetable with a GI range of 35–55 and a very low glycemic load of about 3 per medium carrot. Their fiber content and crunchy texture help slow digestion. Despite the common myth that carrots are high in sugar, they have minimal impact on blood glucose when eaten in reasonable servings. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A medium raw carrot (about 61 g) contains roughly 4 g of net carbs and a glycemic load of 3, which is very low. Even a generous cup of raw carrot sticks (about 128 g) has a GL of around 6 — still low. Cooked carrots have a slightly higher GI but remain in the low range; portion sizes of up to one cup are well-tolerated by most people with diabetes.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Raw vs. cooked
Raises GICooking carrots — especially boiling or roasting — breaks down cell walls and gelatinizes starch, raising the GI from the raw value of about 35 to around 50–55. Raw carrots have the lowest GI due to intact fiber and starch structure.
Cut size and chewing
Lowers the spikeLarger carrot chunks and thorough chewing slow digestion, reducing glycemic response. Finely grated or juiced carrots have a higher GI because more surface area accelerates starch and sugar absorption.
Juicing
Raises GICarrot juice removes fiber and concentrates natural sugars, substantially raising the GI and GL compared to whole carrots. Juice should be consumed in small quantities by people monitoring blood sugar.
Cooling after cooking
Lowers the spikeCooling cooked carrots converts some starch to resistant starch, modestly lowering the GI compared to serving them hot. Reheating gently retains part of this benefit.
Pairing tip
Pair raw carrots with hummus, Greek yogurt dip, or nut butter for protein and fat that further slow glucose absorption. For cooked carrots, serve alongside grilled chicken or fish and a leafy green salad. Avoid pairing with high-sugar glazes or honey — a simple herb and olive oil dressing keeps the meal blood-sugar-friendly.
Why GI numbers vary
Carrot GI varies meaningfully by preparation. Raw carrots consistently test around 35 (low), while cooked carrots range from about 40 to 55 depending on cooking time, method, and cut size. Some older studies reported higher values for boiled carrots, but more recent research using modern methods confirms the low-to-moderate range. We report the honest range (35–55) and classify carrots as low GI because the most common serving forms — raw or lightly cooked — fall within low territory.
Not medical advice. This page is general nutrition information about Carrot. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Carrots have a low glycemic index ranging from about 35 (raw) to 55 (cooked). Raw carrots are at the lower end, while thoroughly boiled or roasted carrots reach the upper end of the low range. The glycemic load of a medium carrot is only about 3, meaning even cooked carrots have minimal impact on blood sugar in normal portions.
Yes, carrots are an excellent vegetable choice for people with diabetes. They are low in both GI and GL, provide fiber, and are rich in vitamin A and antioxidants. A medium carrot has only about 4 g of net carbs. The common myth that carrots are too sugary for diabetics is not supported by evidence — they are safe in normal serving sizes. This is general nutrition information; individuals should discuss their diet with their care team.
In normal portions, carrots have a minimal effect on blood sugar due to their low GI and very low GL. A medium raw carrot contains only about 2.9 g of sugar and 1.9 g of fiber, which slows absorption. Even a full cup of cooked carrot slices (about 156 g) has a GL of roughly 8, which is still low. Only very large portions — or carrot juice — would meaningfully raise blood glucose.
Cooked carrots have a slightly higher GI (about 50–55) than raw carrots (about 35) because heat breaks down cell walls and makes starch more digestible. However, both remain in the low GI range. The glycemic load difference is small — a half-cup of cooked carrots has a GL of about 4, compared to 3 for a medium raw carrot. Both are blood-sugar-friendly options.
Carrots are moderate for strict low-carb diets. A medium carrot has about 4 g of net carbs, which fits easily into moderate low-carb plans (50–100 g net carbs/day). On strict keto (under 20–30 g/day), carrots can be included in small amounts — a few carrot sticks or a small side portion. They are higher in carbs than leafy greens or cucumbers, so portion awareness is key on very low-carb regimens.
Carrot juice has a higher GI and GL than whole carrots because juicing removes fiber and concentrates sugars. An 8-ounce glass of carrot juice contains about 20 g of carbs and minimal fiber, giving it a moderate GI (~60) and a GL of about 12. People with diabetes should limit carrot juice to small servings (4 oz or less) or dilute it with water and pair it with protein.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026