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Do Cooked Carrots Have More Sugar Than Raw?

Do Cooked Carrots Have More Sugar Than Raw?

Generally, when you cook foods it changes the nutrients they contain.

When you cook foods it can change the flavor making them more delicious or sweeter.

So, I thought I’d take a look at the amount of sugar and other nutrients in cooked carrots compared to raw carrots and here’s what I found.

Cooked carrots have less sugar than raw carrots.

Raw carrots contain 19.58% of the recommended daily intake of sugar per half a cup which is 3.4 oz (100g).

Boiled carrots contain 14.58%, roasted carrots contain 18.75%, and fried carrots contain 18.33%.

I analyzed the nutrients in raw, boiled, roasted, and fried carrots to see how they differ and which is the healthiest to eat.

In this article, I’ll provide a table that shows a side-by-side comparison of the different ways to cook carrots and compare them to raw carrots.

That way you can see how much they differ and make an informed decision about the healthiest way to eat carrots based on your specific health goals.

Is It Healthier to Eat Carrots Raw or Cooked?

Is It Healthier to Eat Carrots Raw or Cooked

It’s likely you’ve come across the raw food diet.

And you may have heard people say that raw foods are healthier than cooked foods.

But, is this really the case, and are raw carrots healthier than cooked carrots?

Here’s the answer based on the nutrients found in them.

It’s healthier to eat raw carrots.

But, it varies based on the way they’re cooked, and in some cases, raw carrots are only healthier by a very small margin.

Raw carrots contain 0.89% more nutrients than cooked carrots on average.

The data on fried carrots and roasted carrots is inconclusive because the info about all of the nutrients still remains to be gathered.

But, based on the amounts of the other nutrients it indicates that fried carrots are also slightly less healthy than raw carrots.

Nutrient per cup Carrots, raw Carrots, boiled Carrots, roasted Carrots, fried
Protein 2.00% 2.00% 1.80% 1.76%
Fat 0.00% 0.00% 8.64% 5.00%
Calories 2.00% 2.00% 2.84% 2.34%
Carbs 3.00% 3.00% 3.64% 3.70%
Fiber, total dietary 11.00% 12.00% 10.80% 10.56%
Sugars 19.58% 14.58% 18.75% 18.33%
Calcium, Ca 3.00% 3.00% 3.30% unknown
Iron, Fe 2.00% 2.00% 2.00% unknown
Magnesium, Mg 3.00% 2.00% unknown unknown
Phosphorus, P 4.00% 3.00% unknown unknown
Potassium, K 9.00% 7.00% 9.00% unknown
Sodium, Na 3.00% 2.00% 16.22% 2.98%
Zinc, Zn 2.00% 1.00% unknown unknown
Copper, Cu 2.00% 1.00% unknown unknown
Manganese, Mn 7.00% 8.00% unknown unknown
Selenium, Se 0.00% 1.00% unknown unknown
Vitamin C 10.00% 6.00% 11.70% unknown
Thiamin 4.00% 4.00% unknown unknown
Riboflavin 3.00% 3.00% unknown unknown
Niacin 5.00% 3.00% unknown unknown
Vitamin B-6 7.00% 8.00% unknown unknown
Vitamin B-12 0.00% 0.00% unknown unknown
Vitamin A 334.00% 341.00% 319.80% unknown
Vitamin E 3.00% 5.00% unknown unknown
Vitamin D 0.00% 0.00% unknown unknown
Vitamin K 16.00% 17.00% unknown unknown
         
Total 454.58% 450.58% 408.49% 44.67%

(source: Nutritiondata.self.com & others).

An easy way to compare them is to look at the total nutrients shown in the last row.

The total is a bit off because some of the data for the individual nutrients in roasted and fried carrots are not available.

But, if you compare the amounts of the nutrients that there is data for.

Then compare that to the data for boiled carrots the numbers are about the same.

Therefore, in my opinion, it’s safe to assume that the nutrients found in roasted and fried carrots are the same as those found in boiled carrots and are slightly less than the amounts found in raw carrots.

How the nutrients are affected by cooking vegetables differs based on the type of vegetable it is.

Here’s a good video that explains a bit more info about it:

Interestingly, with carrots boiling them removes some of the sugar.

And is the single most affected nutrient by boiling, and any other method of cooking carrots.

All other nutrients are only reduced by about 1% to 2% of the recommended daily intake of nutrients.

Various foods can be good or bad for the digestive system.

Generally, fried and processed foods are bad for the digestive system, and fresh fruits and vegetables are good but not always.

I explained if carrots are good for your digestive health in this article about whether carrots are good for your digestive system.

What Is Healthier Boiled or Roasted Carrots?

What Is Healthier Boiled or Roasted Carrots

Roasting and boiling vegetables are two methods of cooking them that are very popular.

Generally, roasting vegetables brings out a better flavor but takes much longer to cook.

Boiling is faster but the flavor generally isn’t as good, but what method is healthier: boiled or roasted carrots.

Neither boiled nor roasted carrots are healthier than each other.

They both contain virtually identical amounts of nutrients.

Various nutrients do differ by up to 5% but on balance, the total nutrients are the same whether you boil or roast carrots.

Boiling carrots affects the flavor, and boiled carrots are generally blander than the other ways of boiling carrots.

The reason is the water causes some of the nutrients and flavors to come out into the water.

Boiled carrots are still very delicious though, and you may find it easier to cook them together with other vegetables such as peas because you can boil them all at the same time.

Because there is such a small difference in the number of nutrients in boiled or roasted carrots you should prepare them in a way that you like best.

Most fruits and vegetables will eventually go bad in the fridge.

Carrots tend to turn black and shrivel after 7 days.

Carrots specifically can be kept in the fridge much longer if you do a few tricks, and can also be frozen really well provided you do a few tricks.

I explained the best way to keep carrots in the fridge, and how to freeze them in this article about carrots going bad in the fridge.

What Is the Healthiest Way to Eat Carrots?

What Is the Healthiest Way to Eat Carrots

There are various different ways to prepare carrots.

They can be consumed raw, boiled, fried, baked, or steamed.

But, which way of preparing carrots is the healthiest?

The healthiest way to eat carrots is raw.

But, the difference between raw carrots and the various ways of cooking carrots is not very significant.

On average, cooked carrots only contain less than 5% of the nutrients that raw carrots have.

Therefore, at the end of the day, you should prepare carrots in the way you find most delicious.

Or, the way you feel like preparing them that day.

I personally very much prefer roasted or fried carrots over raw or boiled carrots.

As they become slightly brown in color from being fried or baked they develop a delicious flavor that boiled and raw carrots don’t have.