are carrots better for you raw or cooked

Prep Time: 15  mins

Cook Time: 0 min

Total Time: 15 mins

Yield: 400g (4c)      Per 100g (1c) .6p.8c.1.5f

The Power of Carrots

Move those greens right on over for a minute, a new raw carrot salad is here. The extra crunch, the tang of the ACV and the fresh herbs have me feeling like it is almost summer. 


I have been on a long journey of healing my gut, and in doing so, for the past few months, I have been eating cooked vegetables almost entirely 100% of the time. As studies have shown that eating cooked food, eases the digestive systems energy expenditure as the food is already softened, and the fibers are loosened. Compared to raw vegetables, where the compounds are much harder to break down, causing refuge to stockpile and digestive distress.


Wanting a little variety and wanting to utilize the carrots in my fridge I got to thinking about a salad.  I opened my phone and the internet spies were at work. A guru, and post, and recipe that RAW carrot salads were the answer to all health and fat loss issues.


How does it always work like that?

But it got me thinking, am I missing something?

Are raw carrots better than cooked?  

So I decided to dive in and look at the data more closely.


Carrot Low Down

First, Both raw and cooked, are a good source of fiber.

The fiber content increases just slightly in cooked carrots 3g/100g from 2.8g/100 raw as some of the fiber walls are released in the cooking process. In both, they are a good source of fiber.

The effects carrots had on cholesterol in a study conducted in 2003, showed a 44% reduction in cholesterol levels in the liver and in increase in antioxidant status.

Raw Carrots

Vitamin C is an unstable vitamin and susceptible during cooking. A study by Bioscience Discovery found that various cooking methods decreased the levels from 42% (pressure cooking) to 17% (sauteing). However, the starting concentration of vitamin C is around 3.6mg/100g which is low compared to other fruits and vegetables like kiwi 64mg, bell pepper 95.7, broccoli 132mg, orange 51.1mg (USDA).

High in Potassium, before cooking USDA lists carrots at 280mg and post 235mg. This is due to it being a water-soluble mineral, and some being lost to the cooking water. If you were to utilize the steamed water for a sauté sauce or soup, some of these would still be absorbed.

Cooked Carrots

According to Report in the Journal of Agriculture and Food Chemistry, cooked carrots supply more antioxidants to the body than when they are raw, and specifically steaming and boiling was best. Bioscience Discovery showed by cooking and adding cooking oil, carrots increased their levels of beta-carotene from 3% to 39%, which ultimately converts to vitamin A and is vital to vision, bone health, reproduction, and the immune system.

Check. Check. Check.

This salad tastes delicious. It filled my cup. My eyes loved the color, and my stomach filled great after. Check, check, check. Will I continue to cook my carrots, often. As the benefits in the uptick up beta-carotene and Vitamin A are enormous and the ease of digestibility is undeniable. But I will also enjoy them raw, because they make a great salad, are great chip alternatives, and provide that nice crunch. Why limit yourself if you don’t have to! Enjoy variety. 

This salad is simple and delish, with fresh ingredients and histamine friendly seasonings. The longest part is chopping. For the carrots I used a food chopper with the Julienne attachment . Simply, wash, chop, combine and season to taste! 

What I used

This makes the perfect salad on its own or livens up a main dish. Try using it to top on tacos, a buddha bowl, sandwich for added crunch and flavor!   

Want to Make this Recipe?

If logging in MyFitnessPal, search: KKF Carrot Salad for easy tracking.  

Tag me on Instagram, @kelliekristinefitness. At your next party with your dip!

Check out Mahi Mahi Burritos Starring Cilantro Lime Coleslaw or Persian Baked Chicken for two dishes this side salad would go perfect with!

Raw Carrot Salad

Prep Time15 minutes
Total Time15 minutes
Course: Salad, Side Dish
Keyword: Carrot Salad, Raw, Salad
Servings: 4
Calories: 49kcal


  • Vegetable Chopper https://amzn.to/3FHitw1


  • 400 g Rainbow Carrots
  • 15 g Parsley
  • 15 g Cilantro
  • 30 ml Apple Cider Vinegar 2 tbsp
  • 7 ml Olive Oil
  • 1/4 tsp Cumin
  • Salt + Pepper to taste


  • Chop Carrots and fresh herbs
  • Combine in bowl with apple cider vinegar and olive oil
  • Sprinkle in cumin and season to taste with salt and pepper


Servings: 4 (100g)


Per 1 Serving: 100g 
Calories: 49   Protein: .6g   Carbohydrates: 8.2g    Fat: 1.5g     
MyFitnessPal: KKF Raw Carrot Salad
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