Mashed carrot

Vegetable

Item Rating: 85/100

1 serving (130 grams) contains 55 calories, 1.2 grams of protein, 0.2 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		100
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		160 mg	6%
Total Carbohydrates		23.6 g	8%
	Dietary Fiber	8.4 g	30%
	Sugars	12.0 g
protein		2.2 g	4%
Vitamin D		0 mcg	0%
Calcium		76.4 mg	5%
Iron		0.7 mg	3%
Potassium		709.1 mg	15%

* 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 sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (3.4%)

Protein: 8 cal (8.2%)

Carbs: 94 cal (88.4%)

About Mashed carrot

Mashed carrot is a versatile side dish made from cooked and blended carrots, often enhanced with butter, spices, or other flavorings. Originating from various cuisines around the world, including European and Middle Eastern, it offers a mildly sweet and earthy flavor. Carrots, primarily orange in color, are rich in nutrients like beta-carotene, a precursor to vitamin A, as well as dietary fiber, potassium, and vitamin K1. A single cup (about 122 grams) of mashed carrot provides approximately 70 calories, 15 grams of carbohydrates, and over 200% of the daily recommended intake of vitamin A. Their vibrant nutritional profile makes mashed carrots a popular choice for nutrient-rich, plant-based dishes, particularly in vegetarian and gluten-free diets.

Health Benefits

• Supports eye health due to high levels of beta-carotene, which converts to vitamin A essential for vision.
• Promotes immune function with over 200% of the daily recommended intake of vitamin A per cup.
• Contributes to heart health with its potassium content, which helps regulate blood pressure.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, dairy-free, low-fat

Selection and Storage

Store fresh carrots in the refrigerator, unpeeled, for up to 2 weeks. Once mashed, store in an airtight container and refrigerate for up to 3 days or freeze for longer storage.

Common Questions About Mashed carrot Nutrition

Is mashed carrot high in calories and protein?

Mashed carrot is relatively low in calories and protein. A 1-cup serving contains around 70 calories and 1 gram of protein, making it a great option for those watching their caloric intake but not ideal as a primary protein source.

Can I eat mashed carrot on a keto diet?

Mashed carrot is not typically suitable for a strict keto diet due to its carbohydrate content. One cup contains about 16 grams of carbs, which can take up a significant portion of your daily carb allowance on keto.

What are the health benefits of mashed carrot?

Mashed carrot is rich in beta-carotene, which the body converts to vitamin A, supporting healthy skin, vision, and immunity. It also contains fiber to support digestion and antioxidants that help protect against free radical damage.

How much mashed carrot should I eat per serving?

A typical serving size for mashed carrot is 1 cup, which provides around 70 calories, 16 grams of carbohydrates, and 3-4 grams of dietary fiber. Adjust the portion size based on your caloric needs and dietary goals.

How does mashed carrot compare to mashed potato?

Mashed carrot is lower in calories and carbs compared to mashed potato. For instance, 1 cup of mashed carrot has about 70 calories, while mashed potato has around 210 calories per cup. However, mashed potato offers more protein and a creamier texture depending on preparation.

Data Sources & Scientific References