Carrots and Diabetes: Carbs, Glycemic Index and Portions
A cup of chopped carrots has about 12 g of carbohydrate (8.7 g net). Glycemic index: low (32 to 49). Yes. Carrots are counted as a non-starchy vegetable, and a cup is modest in carbohydrate.
Carrots have a reputation for being “sugary”, but a cup of them has only a modest amount of carbohydrate and a good amount of fiber. They count as a non-starchy vegetable in the plate method, so they can help fill the half of your plate you are aiming to cover with vegetables.
Raw and cooked carrots were tested separately and the values differ, but because the carbohydrate per serving is small, the glycemic load stays low either way.
Carbs in carrots by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| cup chopped | 128 | 12 | 3.6 | 8.7 | 1.2 |
| cup grated | 110 | 11 | 3.1 | 7.5 | 1 |
| cup strips or slices | 122 | 12 | 3.4 | 8.3 | 1.1 |
| 100 g (for comparing foods) | 100 | 9.6 | 2.8 | 6.8 | 0.9 |
Source: USDA FoodData Central, FDC ID 170393 (Carrots). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. Raw and boiled carrots were tested separately. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.
Which published values we used (4)
| Entry | Food as listed | GI |
|---|---|---|
| Suppl. Table 1, #1804 | Carrots, unpeeled, boiled | 32 |
| Suppl. Table 2, #3590 | Carrots, peeled, boiled | 33 |
| Suppl. Table 2, #3591 | Carrots, peeled, diced, boiled | 49 |
| Suppl. Table 2, #3595 | Carrots, raw, diced | 35 |
Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How carrots fit the plate method
Carrots count as a non-starchy vegetable, so they help fill the half of the plate the plate method sets aside for vegetables. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop carrots onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- A cup of raw sticks is an easy snack.
- Roast them with olive oil rather than a sugar glaze.
- Carrot juice has the sugar without the fiber, so treat it like any other juice.
Pairs well with: hummus, a small handful of nuts, plain yogurt dip.
Related foods
Banana
1 medium: 27 g carbs
Apple
cup, quartered or chopped: 17 g carbs
Sweet potato
cup, cubes: 27 g carbs
Potato
Potato medium: 37 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Are carrots bad for blood sugar?
No. Their glycemic load is low because a serving has little carbohydrate. They are a good vegetable to fill the plate.
How many carbs are in a cup of chopped carrots?
About 12 g of carbohydrate, of which about 3.6 g is fiber, so roughly 8.7 g net carbs. Values are from USDA FoodData Central for 128 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Carrots (FDC ID 170393)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
