Nutrition Diet: What are the 5 subgroups of vegetables based on their nutrients?

October 13, 2025 •

3 min read

According to the USDA, most adults should consume 1 to 3 cups of vegetables daily, yet many fall short. Understanding the answer to 'What are the 5 subgroups of vegetables based on their nutrients?' is key to ensuring you get a complete range of vitamins, minerals, and antioxidants.

Quick Summary

The five vegetable subgroups are dark green, red and orange, starchy, beans and peas (legumes), and other vegetables. Each provides unique combinations of vitamins, minerals, fiber, and phytochemicals essential for a well-rounded diet and overall health.

Key Points

Variety is Crucial: Different vegetable subgroups offer distinct nutrient profiles, making variety key to a well-rounded diet.
Dark Greens Are Nutrient-Dense: This group, including spinach and kale, is high in Vitamin K, folate, and powerful antioxidants.
Red and Orange Vegetables Provide Vitamin A: Carrots and sweet potatoes are excellent sources of beta-carotene, which the body converts to Vitamin A for vision and skin health.
Starchy Vegetables Offer Energy: Foods like potatoes and corn provide complex carbohydrates for sustained energy and are a good source of potassium.
Beans and Peas Are Protein-Rich: As a dual-group food, legumes offer both fiber and plant-based protein, beneficial for heart and digestive health.
Other Vegetables Add Unique Benefits: Diverse options like onions and cauliflower contribute a wide range of vitamins, minerals, and phytochemicals not found in the other subgroups.

The Significance of Vegetable Subgroups

All vegetables offer valuable nutrients, but their specific nutrient profiles can vary significantly. That’s why dietary guidelines, like the USDA's MyPlate, divide vegetables into five distinct subgroups. By rotating your intake from each of these categories, you can cover a broader spectrum of essential nutrients, from key vitamins to fiber and antioxidants. Instead of focusing on just one type of vegetable, prioritizing variety is a simple yet powerful strategy for optimizing your nutrition diet.

1. Dark Green Vegetables

This subgroup is a powerhouse of essential vitamins and minerals. The dark, leafy greens and cruciferous vegetables within this category are loaded with vital nutrients that support multiple bodily functions.

Key Nutrients: Rich in Vitamin K, Vitamin C, Folate, Iron, Calcium, and antioxidants like beta-carotene and lutein.
Health Benefits: Supports blood clotting and bone health (Vitamin K), bolsters the immune system (Vitamin C), aids in red blood cell production (Folate), and offers antioxidant protection against free radical damage.
Examples:
- Spinach
- Kale
- Broccoli
- Romaine lettuce
- Collard greens
- Swiss chard

2. Red and Orange Vegetables

Known for their vibrant colors, these vegetables are rich in carotenoids, including beta-carotene and lycopene. These powerful antioxidants are responsible for many of the health benefits associated with this subgroup.

Key Nutrients: Excellent source of Vitamin A (from beta-carotene), Vitamin C, and Potassium.
Health Benefits: Promotes healthy vision and skin, supports the immune system, and aids in maintaining healthy blood pressure. Lycopene, especially abundant in tomatoes, is linked to reduced risk of certain cancers.
Examples:
- Carrots
- Sweet potatoes
- Red bell peppers
- Tomatoes
- Pumpkin
- Butternut squash

3. Starchy Vegetables

These vegetables are higher in carbohydrates and calories than other subgroups, making them an important source of energy. They also provide complex carbohydrates and resistant starch, which has fiber-like benefits for digestive health.

Key Nutrients: Good sources of Potassium, Fiber, Vitamin C, and B-vitamins like Folate.
Health Benefits: Provides sustained energy release, supports muscle and nerve function, and contributes to digestive regularity. The fiber content helps with satiety and blood sugar control.
Examples:
- Potatoes
- Corn
- Green peas
- Plantains
- Butternut squash

4. Beans, Peas, and Lentils (Legumes)

This subgroup is unique because it also falls under the protein foods group. It is a versatile and nutrient-dense option, especially for plant-based diets, offering a combination of protein and fiber.

Key Nutrients: Excellent source of plant-based Protein, Fiber, Folate, Iron, Zinc, and Potassium.
Health Benefits: Aids in muscle and bone maintenance, supports heart health by lowering cholesterol, and helps regulate blood sugar levels. The high fiber content promotes a feeling of fullness.
Examples:
- Black beans
- Kidney beans
- Lentils
- Chickpeas
- Split peas
- Black-eyed peas

5. Other Vegetables

This diverse category includes all vegetables that do not fit into the other four subgroups, offering a wide array of flavors, textures, and nutrients. Because their nutrient content varies, it's important to include a variety from this group for a well-rounded diet.

Key Nutrients: Varying levels of fiber, potassium, and vitamins like Vitamin C.
Health Benefits: Contributes to overall nutrient intake with unique compounds. For instance, onions and garlic contain sulfur compounds linked to heart health, while cauliflower offers antioxidants.
Examples:
- Asparagus
- Beets
- Cauliflower
- Onions
- Mushrooms
- Celery

Comparison of Vegetable Subgroups


Subgroup	Key Nutrients	Examples	Unique Benefits
Dark Green	Vitamin K, Vitamin C, Folate, Iron, Calcium	Spinach, Kale, Broccoli	Supports blood clotting, bone health, and immune function.
Red and Orange	Vitamin A, Vitamin C, Potassium, Antioxidants (lycopene)	Carrots, Sweet Potatoes, Tomatoes	Boosts eye health, skin health, and immune system.
Starchy	Potassium, Fiber, Vitamin C, B-vitamins	Potatoes, Corn, Green Peas	Excellent source of sustained energy and supports muscle function.
Beans, Peas, and Lentils	Protein, Fiber, Folate, Iron, Zinc	Black Beans, Lentils, Chickpeas	Provides plant-based protein, supports heart and digestive health.
Other	Varied (Vitamin C, Fiber, Potassium, etc.)	Cauliflower, Onions, Asparagus	Adds diverse nutrients and unique phytochemicals to the diet.

Conclusion: The Importance of Variety

Eating a diverse range of vegetables from each of the five subgroups is the most effective way to ensure your body receives a broad spectrum of vital nutrients. While some vegetables may contain certain nutrients, no single vegetable can provide everything your body needs. By embracing variety, you can maximize your nutritional intake and build a healthier, more balanced diet. The next time you shop for groceries, try picking a vegetable from a subgroup you haven't recently included in your meals to add both flavor and valuable nutrients to your plate. For more detailed guidance, the USDA's MyPlate website offers comprehensive resources on incorporating these food groups into your diet.

Frequently Asked Questions

Plan your meals to include a variety of colors. For instance, have a salad with dark leafy greens one day, a stir-fry with red bell peppers the next, and chili with beans and corn on another. Using different colored vegetables throughout the week can simplify this process.

Yes, beans and peas (legumes) are unique in that they fall into both the vegetable and protein food groups. You can count them in whichever group you need to fulfill your dietary recommendations for that day.

Yes, frozen and canned vegetables can be just as nutritious as fresh, and sometimes even more so, as they are often processed and packaged at peak freshness. When choosing canned options, look for low-sodium or no-salt-added varieties to limit sodium intake.

No single subgroup is best; the goal is to eat a variety. Each group provides a different set of nutrients that work together for optimal health. Focusing on getting a mix from all five subgroups is more beneficial than over-relying on just one.

Starchy vegetables, like potatoes and corn, are higher in carbohydrates and calories, providing a primary source of energy. Non-starchy vegetables, which make up the dark green, red and orange, and 'other' subgroups, are generally lower in calories and carbs.

The 'other' subgroup is incredibly versatile. Add cauliflower florets to roasted vegetable mixes, use mushrooms in omelets or sauces, and include celery and onions as a base for soups and stews.

While daily variety is encouraged, the USDA recommendations are typically averaged over a week. The key is to aim for a diverse mix over the course of the week, rather than forcing every subgroup into a single day's meals.