⏱ 21 min total

Carrot Avocado Salad

Name: Carrot Avocado Salad
Prep time: 15 min
Cook time: 6 min
Total time: 21 min
Yield: 1 serving
Ingredients: 2 medium Carrots; ¾ tbsp Olive oil; ¹⁄₁₆ tsp Black pepper; ½ tbsp Lemon juice; ⅛ cup Cilantro; ¹⁄₁₆ cup, chopped Onion; ³⁄₁₆ tsp Salt; ¼ fruit Avocado; ¼ cloves, minced Garlic

Per 1 serving · 204 g · 9 ingredients

Calories

228

11%
of a 2,000 cal day

Protein
2.4g
4% of calories
Carbs
18g
30% of calories
Fat
18g
66% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Carrot Avocado Salad (204 g) has 228 calories, with 2.4 g of protein, 18 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (66% of calories). It is high in dietary fiber (25% DV), Vitamin A (114% DV) and Vitamin E (22% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g

112cal

low energy density

Protein per 100 cal

1.1g

Net carbs

11g

carbs minus fiber

Fiber

7.1g

6.7 g sugar

High in

20%+ of the daily value

Dietary fiber25%
Vitamin A114%
Vitamin E22%
Vitamin K33%
Vitamin B624%
Pantothenic acid21%

Good source of

10–19% of the daily value

Vitamin C18%
Thiamine10%
Niacin13%
Folate (B9)17%
Iron10%
Potassium14%

Watch

20%+ of the daily value

Sodium23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 6 min

1
Halve the carrots lengthwise, then cut them diagonally into 2-inch pieces. Cook the carrots in a 4- to 6-quart pot of boiling salted water until just tender, about 5 to 6 minutes. Drain in a colander and transfer to a bowl of ice water to stop cooking. Let stand for 5 minutes, then drain again and pat dry.
2
While the carrots cool, mix the cilantro, onion, olive oil, lemon juice, garlic, salt, and pepper in a large bowl until well combined.
3
Quarter the avocado lengthwise, then peel and pit it. Cut into 1/2-inch pieces and add to the dressing along with the carrots. Toss to combine.

Vitamins & minerals

Amounts for 1 serving (204 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,029 μg	114%
Vitamin C	17 mg	18%
Vitamin D	0 μg	0%
Vitamin E	3 mg	22%
Vitamin K	39 μg	33%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	9%
Niacin	2 mg	13%
Vitamin B6	0.3 mg	24%
Folate (B9)	69 μg	17%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	21%
Choline	19 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	53 mg	5%
Iron	1 mg	10%
Potassium	672 mg	14%
Magnesium	32 mg	8%
Phosphorus	75 mg	11%
Zinc	1 mg	6%
Copper	0.2 mg	18%
Manganese	0.3 mg	13%
Selenium	0.5 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	4,255 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	10,218 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	8 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	12 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	2 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 228 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Carrot Avocado Salad?

One serving of Carrot Avocado Salad (1 serving) has 228 calories, which works out to 112 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Carrot Avocado Salad high in protein?

Not especially. It has 2.4 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Carrot Avocado Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Carrot Avocado Salad?

526 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Carrot Avocado Salad?

6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (204 g)

Calories228

% Daily Value*

Total fat 18g	23%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 526mg	23%
Total carbohydrate 18g	6%
Dietary fiber 7.1g	25%
Total sugars 6.7g
Protein 2.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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