Carrot salad calories come to 371 for a 1 cup (175 g) serving and 212 per 100 g. Notice the fat first. About 65% of those calories come from fat, which means the dressing, not the shredded carrots, decides how heavy this side dish really is.
371kcal
1 cup · 175 g, shredded raw carrots, dressed
2%protein
2.2 gProtein
31 gCarbs
28 gFat
How to burn off 371 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Shredded raw carrots, dressed · per 175 g
Calories
371 kcal
Protein
2.2 g
Carbohydrate
31 g
Fat
28 g
Saturated fat
4.3 g
Cholesterol
16 mg
Sodium
331 mg
Potassium
495 mg
Iron
0.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Carrot salad: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (175 g)
371
2.2 g
30.8 g
27.5 g
331 mg
19%
With apples (171 g)
310
1.5 g
14.7 g
27.4 g
323 mg
15%
100 g
212
1.3 g
17.6 g
15.7 g
189 mg
11%
3 × 1 cup (175 g)
1,113
6.6 g
992 mg
5 × 1 cup (175 g)
1,855
10.9 g
1,654 mg
One cup is 371 calories, three cups hit 1,113
A 1 cup (175 g) serving of carrot salad lands at 371 calories, which is 19% of the daily value for calories. That is a lot for something served as a side. The same cup carries 27.5 g of fat and 331 mg of sodium, already 14% of the sodium daily value before the rest of the plate shows up.
Totals climb quickly because the salad is dense and easy to pile on. Two cups (350 g) bring 742 calories and 662 mg of sodium. Three cups (525 g) reach 1,113 calories, and a 5-cup party bowl of 875 g holds 1,855 calories and 1,654 mg of sodium. Shared across a table, that bowl is fine. Eaten over a weekend by one person, it is a meal's worth of calories several times over.
If you scoop it from a deli case or a potluck, weigh a serving once so you know what a spoonful looks like. At 212 calories per 100 g, even a modest 100 g scoop is 11% of the daily calorie value. A small portion next to the main dish is the honest way to enjoy it.
Fat supplies 65% of the calories
Per 100 g, carrot salad has 15.7 g of fat, 17.6 g of carbs and only 1.3 g of protein. Turned into calories, that split is 65% fat, 32% carbs and 2% protein. The carrots bring the carbs, the fiber and the color. The dressing brings most of the energy.
Protein is close to absent. A full cup gives 2.2 g, just 4% of the daily value, and even five cups add up to only 10.9 g. So carrot salad will not do much to keep you full on its own, despite its calorie count. That gap between calories and staying power is the main reason it can quietly inflate a meal.
Saturated fat is moderate at 2.5 g per 100 g, and cholesterol is low at 9 mg. The number that matters is total fat. One cup's 27.5 g is a large slice of the 78 g daily value. If you make it at home, the amount of dressing is the lever that moves everything else.
Sugar and sodium both add up per cup
Carrot salad tastes sweet for a reason. It has 12 g of sugars per 100 g and 21.1 g in a cup, with total carbs of 30.8 g per cup. Part of that comes from the carrots themselves, and sweet dressings or dried fruit push it further. If you track sugar, the cup is where the number gets real.
Sodium is moderate, not alarming. At 189 mg per 100 g and 331 mg per cup, one serving is 14% of the 2300 mg daily value. It only becomes a concern when portions grow: three cups carry 992 mg. If you watch sodium, keep the scoop small and the rest of the meal plain.
Fiber is the bright spot. A cup provides 4.6 g, from the shredded raw carrots, and potassium sits at 283 mg per 100 g. Those numbers are why carrot salad still beats many creamy deli sides on substance, even if the dressing keeps it far from a light dish.
Adding apples brings a serving down to 310
The version made with apples is a little lighter. A 171 g serving comes to 310 calories, with 14.7 g of carbs and 7.6 g of sugars, against 30.8 g and 21.1 g in the plain cup. Fat barely changes at 27.4 g, which confirms the point: the dressing, not the produce, sets the calorie total.
Sodium stays nearly the same at 323 mg, 14% of the daily value. Protein drops to 1.5 g. So the apple version saves calories and sugar, but it does not fix the protein gap or the fat load.
Carrot salad works best as a supporting player. Pair a small scoop with a lean protein such as grilled chicken or fish and a leafy green, and it adds crunch, sweetness and fiber without taking over the plate. If you are logging meals, BodyPal can record carrot salad from a photo, which helps with deli portions that are hard to judge by eye.
How does carrot salad compare?
Here is how carrot salad stacks up against cabbage salad, tomato salad and lobster salad, per 100 g and per usual serving.
Verdict: For weight loss, cabbage salad wins easily at 45 calories per 100 g and 99 per 1 cup (220 g), against 212 per 100 g for carrot salad. If you want a salad that actually keeps you full, lobster salad gives 10.3 g of protein per 100 g for a similar 187 calories.
Carrot salad FAQs
How many calories are in a cup of carrot salad?
One cup (175 g) of dressed carrot salad has 371 calories. Plain per 100 g it is 212 calories.
Is carrot salad good for weight loss?
A cup holds 371 calories and 27.5 g fat, since most of the energy comes from the dressing rather than the carrots. A 100 g portion is 212 calories with 4.6 g fiber per cup.
Is carrot salad lower in calories than a green salad?
No. Carrot salad is 212 calories per 100 g, while a tossed lettuce salad with carrots and no dressing is 24 calories per 100 g.
How much sugar and carbs are in carrot salad?
Per 100 g there are 17.6 g carbs, of which 12 g are sugars. One cup (175 g) gives 30.8 g carbs and 21.1 g sugars.
How many calories are in carrot salad with apples?
A 171 g serving of carrot salad with apples has 310 calories. It carries 7.6 g of sugars and 27.4 g of fat, so it is lighter on sugar than the plain version but similar on fat.
How much fat is in carrot salad?
Carrot salad has 15.7 g of fat per 100 g and 27.5 g in a 1 cup (175 g) serving. Fat supplies about 65% of its calories, almost all of it from the dressing.
How much sodium is in a cup of carrot salad?
A 1 cup (175 g) serving of carrot salad has 331 mg of sodium, which is 14% of the daily value. Per 100 g it has 189 mg, so larger scoops add up quickly.
Does carrot salad have much protein?
No. Carrot salad has only 1.3 g of protein per 100 g and 2.2 g per cup, just 4% of the daily value. Protein makes up about 2% of its calories.
How many calories are in 100 g of carrot salad?
100 g of carrot salad has 212 calories, or 11% of the daily value. That portion also holds 15.7 g of fat, 12 g of sugars and 2.6 g of fiber.
