Corn and carrots

Vegetable

Item Rating: 86/100

1 serving (100 grams) contains 96 calories, 3.4 grams of protein, 1.5 grams of fat, and 21.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		228.6
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		35.7 mg	1%
Total Carbohydrates		50 g	18%
	Dietary Fiber	6.4 g	22%
	Sugars	10.7 g
protein		8.1 g	16%
Vitamin D		0 mcg	0%
Calcium		7.1 mg	0%
Iron		1.2 mg	6%
Potassium		642.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 32 cal (12.2%)

Protein: 32 cal (12.2%)

Carbs: 200 cal (75.5%)

About Corn and carrots

Corn and carrots are popular vegetables common in cuisines worldwide, including American, Asian, and Latin dishes. Corn is a cereal grain native to Central America that provides a source of complex carbohydrates and dietary fiber. Carrots, believed to have originated in Central Asia, are root vegetables known for their vibrant orange color, which indicates high beta-carotene content. Together, they are a nutrient-dense pairing, offering a mix of carbohydrates, vitamins, minerals, and antioxidants. A 1-cup serving of cooked corn provides about 143 calories, 31 grams of carbs, and 3.5 grams of protein, while a 1-cup serving of carrots offers 50 calories, 12 grams of carbs, and over 400% of the Recommended Daily Intake (RDI) of vitamin A in the form of beta-carotene. They are versatile and highly nutritious additions to a balanced diet, offering distinct textures and complementary flavors.

Health Benefits

• Corn is a good source of dietary fiber, supporting healthy digestion and maintaining regular bowel movements.
• Carrots are rich in beta-carotene, which the body converts into vitamin A, essential for eye health and immune function.
• Both vegetables contain antioxidants, such as carotenoids and lutein, which may help reduce inflammation and support cellular health.
• Corn provides B vitamins like thiamine and folate, important for energy metabolism and red blood cell formation.
• Carrots contain potassium, a mineral that can help regulate blood pressure and support heart health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Selection and Storage

Store fresh corn in its husk in the refrigerator for up to 5 days. Keep carrots in a perforated plastic bag in the crisper drawer of the refrigerator for up to 2 weeks to maintain freshness.

Common Questions About Corn and carrots Nutrition

Are corn and carrots high in protein?

Both corn and carrots are not significant sources of protein. One cup of cooked corn contains about 5 grams of protein, while one cup of cooked carrots has only 1 gram of protein. They are primarily sources of carbohydrates, fiber, and essential vitamins.

Can I eat corn and carrots on a keto diet?

Corn and carrots are generally not suitable for strict keto diets due to their carbohydrate content. A cup of cooked corn contains about 41 grams of carbs, while a cup of cooked carrots has about 12 grams. These amounts can quickly exceed the daily carb allowance on a keto diet.

What are the health benefits or concerns of eating corn and carrots?

Corn provides energy, fiber, and nutrients like vitamin B6, magnesium, and antioxidants like lutein and zeaxanthin, which support eye health. Carrots are rich in beta-carotene, a precursor to vitamin A that supports vision and immune function. However, overconsumption of either can lead to excessive calorie and carb intake for those managing their blood sugar or weight.

How much corn and carrots should I eat per serving?

A recommended serving is about ½ cup for each vegetable. This provides roughly 75 calories and 18 grams of carbs for corn and 25 calories and 6 grams of carbs for carrots. Balance portions with other vegetables and proteins for a well-rounded meal.

How do corn and carrots compare to other vegetables nutritionally?

Compared to leafy greens like spinach or kale, corn and carrots are higher in calories and carbohydrates. However, they provide unique benefits—corn is richer in magnesium and energy, while carrots are an excellent source of beta-carotene. Both are more nutrient-dense than starchy vegetables like potatoes but less so than cruciferous vegetables.

Data Sources & Scientific References