Carrot (boiled): GI, GL, Carbs & Blood Sugar Impact

Q: "What is the GI of Carrot (boiled)?"

"The typical published GI of Carrot (boiled) is 39, with a reported range of 33-47 (evidence level: Moderate)."

Q: "How many carbohydrates are in Carrot (boiled)?"

"About 12.8 g per 1 cup sliced, boiled (156 g) (8.2 g per 100 g), including 4.7 g of fiber."

Q: "Is Carrot (boiled) suitable for people with diabetes?"

"Despite the old myth, carrots are not 'high sugar' - a normal serving has a very low GL."

Q: "What is the estimated glycemic load of Carrot (boiled)?"

"About 3.2 per 1 cup sliced, boiled (156 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula."

Glycemic index of carrots (39 cooked, ~16 raw), glycemic load, carbs per serving, and why the 'carrots are high sugar' myth is wrong.

Category: Vegetables · Nutrition data source: USDA FoodData Central · GI source: International Tables of GI & GL Values / University of Sydney · Last verified:

39 Glycemic Index Low

3.2 Estimated GL 1 cup sliced, boiled (156 g)

12.8 g Carbohydrate per 1 cup sliced, boiled (156 g)

4.7 g Fiber per 1 cup sliced, boiled (156 g)

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, record FDC ID 2258587 ("Carrots, baby, raw"). 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.

Diabetes consideration: Despite the old myth, carrots are not 'high sugar' - a normal serving has a very low GL.

What can change the impact?

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.

Frequently Asked Questions

What is the GI of Carrot (boiled)?

The typical published GI of Carrot (boiled) is 39, with a reported range of 33-47 (evidence level: Moderate).

How many carbohydrates are in Carrot (boiled)?

About 12.8 g per 1 cup sliced, boiled (156 g) (8.2 g per 100 g), including 4.7 g of fiber.

Is Carrot (boiled) suitable for people with diabetes?

Despite the old myth, carrots are not 'high sugar' - a normal serving has a very low GL.

What is the estimated glycemic load of Carrot (boiled)?

About 3.2 per 1 cup sliced, boiled (156 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.

DMSafeHaven provides educational information based on publicly available nutrition databases and published research. It is not a substitute for individualized medical advice. Nutrition values: USDA FoodData Central (CC0). GI values: published tables (see methodology). GI/GL estimates do not predict any individual's glucose response — test your own blood glucose with your care team's guidance.