What are the 5 sub groups of vegetables?

January 10, 2026 •

3 min read

According to the USDA's MyPlate guidelines, vegetables are categorized into five distinct subgroups, each offering a unique profile of essential nutrients. Understanding these classifications is key to ensuring you consume a wide variety of vitamins, minerals, and fiber for optimal health. This approach moves beyond simply eating 'vegetables' to embracing the full spectrum of plant-based nutrition.

Quick Summary

The five vegetable subgroups are dark-green vegetables, red and orange vegetables, beans and peas, starchy vegetables, and other vegetables. These classifications are based on their nutrient content, ensuring a balanced diet that provides a broad range of vitamins and minerals. Eating from all five groups is crucial for comprehensive health benefits, from promoting heart health to strengthening the immune system.

Key Points

Five Subgroups: The five categories are Dark-Green, Red and Orange, Beans and Peas, Starchy, and Other vegetables.
Nutrient Diversity: Each subgroup offers unique nutrients, such as Vitamin K from dark greens and Vitamin A from red/orange varieties.
Beans and Peas Dual Role: Beans, peas, and lentils are counted in both the vegetable and protein food groups.
Starchy vs. Non-Starchy: Starchy vegetables are higher in carbohydrates and calories, while other groups are generally lower.
Balanced Intake: The best approach is to eat a variety of vegetables from all five subgroups regularly for a complete nutrient profile.
Immune and Digestive Health: A varied vegetable intake is crucial for immune function, eye health, and digestive regularity due to a wide range of vitamins and fiber.

Why Vegetable Subgroups Matter

Different vegetables provide different nutrients. For instance, while one group may be packed with Vitamin A, another offers a significant dose of potassium. The USDA's classification system helps consumers and meal planners ensure they get a complete range of nutrients throughout the week, rather than relying on just a few types of produce. Adhering to this balanced approach supports everything from eye health and immune function to digestive regularity and managing chronic disease risk.

The 5 Subgroups Explained

Dark-Green Vegetables

This group is a powerhouse of vitamins A, C, and K, as well as folate and various minerals. These nutrients are vital for bone health, vision, and immune support. Many vegetables in this group also contain antioxidants that protect against cellular damage.

Examples: Spinach, kale, broccoli, romaine lettuce, arugula, and collard greens.
Health Benefits: Contributes to strong bones, reduces inflammation, and helps with vision.

Red and Orange Vegetables

These vibrant vegetables get their color from beta-carotene and lycopene, powerful antioxidants that the body converts to Vitamin A. This makes them excellent for eye and skin health and for protecting against certain types of cancer. They are also good sources of Vitamin C and potassium.

Examples: Tomatoes, carrots, red bell peppers, sweet potatoes, and pumpkin.
Health Benefits: Supports healthy vision, boosts immune health, and aids in blood pressure regulation.

Beans, Peas, and Lentils

Also known as legumes or pulses, this subgroup is a dual-category food source, fitting into both the vegetable and protein groups. They are known for being excellent sources of plant-based protein, dietary fiber, iron, and folate.

Examples: Black beans, kidney beans, chickpeas, lentils, and split peas.
Health Benefits: Improves digestive health, lowers cholesterol, and helps manage blood sugar levels.

Starchy Vegetables

This group is higher in carbohydrates and calories compared to non-starchy vegetables, providing a good source of energy. They also offer important nutrients like potassium, Vitamin C, and fiber. Due to their higher carb content, portion sizes are more important for those watching their blood sugar.

Examples: White potatoes, corn, green peas, and winter squash.
Health Benefits: Provides energy, essential minerals, and fiber to support digestive health.

Other Vegetables

This is a catch-all group for all the remaining vegetables that do not neatly fit into the other four categories. Despite being a diverse mix, they still provide a wide array of flavors and nutrients essential for a balanced diet.

Examples: Asparagus, cauliflower, celery, mushrooms, and onions.
Health Benefits: This group contributes to overall nutrient intake with its variety of vitamins, minerals, and phytochemicals.

Comparison of Vegetable Subgroups


Feature	Dark-Green Vegetables	Red and Orange Vegetables	Beans, Peas, and Lentils	Starchy Vegetables	Other Vegetables
Primary Nutrient	Vitamin K, Vitamin C, Folate	Vitamin A, Vitamin C, Potassium	Protein, Fiber, Iron, Folate	Carbohydrates, Potassium	Diverse mix
Energy Content	Low	Low	Moderate to High	High	Low
Key Antioxidant	Various flavonoids	Beta-carotene, Lycopene	Polyphenols	Carotenoids in some	Diverse mix
Health Impact	Bone health, Immune support	Vision, Skin health, Cancer risk reduction	Digestive health, Blood sugar control	Energy, Digestive support	General wellness
Best For	Salads, Sautéing, Smoothies	Soups, Roasting, Juices	Soups, Stews, Salads	Roasting, Mashing, Soups	Versatile cooking methods

Combining the Subgroups for Optimal Health

For a truly balanced diet, aim to incorporate a variety of vegetables from each of the five subgroups throughout the week. This strategy helps you avoid nutritional deficiencies and maximize the health benefits of your food. For instance, create a colorful salad with dark-green leafy lettuce, red bell peppers, and a sprinkle of chickpeas. A hearty meal might include a side of roasted sweet potatoes and a main dish featuring sautéed mushrooms and green beans. By thinking in terms of subgroups, you can make informed decisions that enrich your meals and boost your overall well-being. Focusing on this variety is a cornerstone of the MyPlate dietary recommendations.

Conclusion

Understanding the five subgroups of vegetables—dark-green, red and orange, beans and peas, starchy, and other—is a simple yet effective way to ensure a diverse and nutrient-rich diet. Each category provides a different set of essential vitamins, minerals, and other compounds that work together to support your body's functions. By deliberately including foods from each group in your weekly meals, you take a significant step toward achieving comprehensive health and nutrition. The variety ensures you don’t miss out on important health benefits, making your plate as beneficial as it is colorful.

For more detailed information and serving size recommendations, refer to the official MyPlate.gov website.

Frequently Asked Questions

The five vegetable subgroups are: dark-green vegetables, red and orange vegetables, beans and peas (legumes), starchy vegetables, and other vegetables.

Eating from all five subgroups ensures you receive a full spectrum of essential nutrients, as each group provides different vitamins, minerals, and fiber necessary for maintaining overall health.

Yes, white potatoes are classified as a starchy vegetable due to their higher carbohydrate and calorie content compared to non-starchy options.

Dried peas, along with beans and lentils, fall under the Beans and Peas subgroup, while green peas are classified as a starchy vegetable.

Mushrooms, asparagus, and other diverse vegetables that don't fit into the other specific categories are included in the 'Other Vegetables' subgroup.

Beans, peas, and lentils can be counted towards either your vegetable or protein intake, as they offer nutrients from both food groups.

Common dark-green vegetables include spinach, kale, broccoli, romaine lettuce, and collard greens.