Boiled carrots contain the least amount of protein. Other carrot products, like carrot juice & dehydrated carrots, contain more protein.
How much protein do we need?
The recommended daily intake of protein for most people is only 0.8 g per kg (2.2 lbs) of body weight.
Only active people require more protein. In fact, people with minimal, moderate, and intense physical activity should get at least 1.0 g, 1.3 g, and 1.6 g of protein per kg (2.2 lbs) of body weight, respectively.[1,2]
For instance, an 80 kg (177 lbs) person with moderate physical activity should get approximately 100 g of protein a day. But, a 59 kg (130 lbs) person who follow a sedentary life requires only 59 g of protein per day.
Protein deficiency is rather unlikely. People who consume adequate amounts of calories and follow a well-balanced diet, probably consume more protein than they actually need.
Do carrots contain protein?
Carrots consist mainly of carbs. They contain 9.6 g of carbs, 0.93 g of protein, and only 0.24 g of fat per 100 g.
But, carrots aren’t particularly rich in protein. A small raw carrot has less than 0.5 g of protein. A large raw carrot has only 0.67 g of protein.
Furthermore, a cup of chopped carrots has only 1.2 g of protein.
Boiled carrots contain even less protein. In fact, boiled carrots contain only 0.58 g of protein per 100 g. About 37% less protein than raw carrots.
What’s the protein content of other carrot products?
Carrot juice is richer in protein as compared to raw or boiled carrots. It has 0.95 g of protein per 100 mL, or 2.2 g of protein per an 8 fl oz glass.
Carrot chips or dehydrated carrots are even richer in protein. They contain 8.1 g of protein per 100 g. But, they’re much higher in calories and sugars as well. They contain 341 calories and almost 39 g of sugars per 100 g.
Carrot cake is richer in protein than raw carrots as well. It has about 3.7 g of protein per 100 g, or 3.1 g of protein per serving.
Common foods high in protein
Certainly, meat, poultry, fish, dairy, and eggs are excellent dietary sources of high-quality, complete protein.
But, even vegans and people who follow a plant-based diet could get more than enough protein from food. There are many plant-based foods high in protein. In fact, beans, nuts, seeds, whole-grains, and vegetables contain decent amounts of protein.
But, most plant-based foods lack one or more essential amino acids. In other words, they aren’t a complete protein. Therefore, people who avoid animal-based foods should consume a wide variety of plant-based foods in order to get all 9 essential amino acids.
Certainly, you could consume a scoop or more of a plant-based protein powder a day in order to really boost the intake of high-quality protein. You’ll find a wide variety of plant-based protein powders on Amazon.
Should I eat carrots regularly?
Carrots indeed protect our eyesight. Lutein and zeaxanthin are the only carotenoids found in the lens of the eyes. In addition, they are found in the retina of the eye.
Also, carrots contain decent amounts of vitamins and minerals, such as vitamin C, vitamin K, and potassium.
Even people with diabetes can consume them in moderation. Carrot consumption won’t spike blood sugar. Carrots have a pretty low Glycemic Load between 2 and 9. Any food with a Glycemic Load equal or less than 10 is considered suitable for people with diabetes and people who want to lose weight.[5,6]