Carrot (boiled): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of carrots (39 cooked, ~16 raw), glycemic load, carbs per serving, and why the 'carrots are high sugar' myth is wrong.
Do Carrots Raise Blood Sugar?
Despite the old myth, carrots are not a sugar bomb. A cup of cooked carrot slices has about 13 g of carbohydrate and a published GI around 39 (raw carrots test much lower, near 16). The GL of a normal serving is very low.
How to Eat It
Raw or cooked, carrots are a safe, fiber-carrying vegetable for most people. The GI of other root vegetables is a separate story — see the potato page.
Nutrition Facts (Carrot (boiled))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 35 kcal | 55 kcal |
| Carbohydrate | 8.2 g | 12.8 g |
| Fiber | 3 g | 4.7 g |
| Sugars | 3.5 g | 5.5 g |
| Protein | 0.8 g | 1.2 g |
| Fat | 0.2 g | 0.3 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 39 (typical value).
Reported range: 33-47.
Evidence level: Moderate.
Note: Raw carrots test much lower (about 16); cooking raises the value.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 3.2 per 1 cup sliced, boiled (156 g).
Calculation: GI (39) × available carbohydrate per serving (8.1 g = 8.2 g − 3 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Raw vs. cooked
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.