What Vegetables Are High in Carbs to Avoid on a Low-Carb Diet?

October 29, 2025 •

4 min read

According to nutrition experts, a common low-carb rule of thumb is to be cautious with vegetables that grow beneath the ground, as they often contain the highest concentration of carbohydrates. For those following a low-carb or ketogenic diet, knowing which vegetables are high in carbs to avoid is essential for staying on track with their health and weight management goals.

Quick Summary

This article outlines which vegetables are high in carbohydrates, categorizing them into starchy varieties and legumes. It provides a detailed comparison, healthy low-carb vegetable alternatives, and practical tips for incorporating nutrient-rich options without derailing your diet.

Key Points

Categorize vegetables: Distinguish between high-carb starchy and low-carb non-starchy vegetables to make informed dietary choices.
Limit starchy root vegetables: Reduce consumption of potatoes, sweet potatoes, yams, and parsnips due to their high carbohydrate and starch content.
Be mindful of legumes: Understand that beans, lentils, and peas are high in carbs and may need to be restricted on very low-carb diets.
Prioritize non-starchy options: Stock up on leafy greens, broccoli, cauliflower, and zucchini, which offer high nutritional value with fewer carbs.
Pay attention to preparation: Healthy cooking methods like steaming and roasting are better than frying or adding heavy sauces, which increase calories.
Use vegetable alternatives: Opt for low-carb substitutes like cauliflower rice instead of potato mash or zucchini noodles instead of pasta.
Check portion sizes: For higher-carb vegetables you choose to eat, practice strict portion control to stay within your daily carb limit.

Understanding Carbohydrate Density in Vegetables

When following a low-carb diet, it's crucial to understand that not all vegetables are created equal in terms of carbohydrate content. Vegetables are typically categorized as either starchy or non-starchy. Starchy vegetables, which include potatoes, corn, and winter squash, contain significantly more carbohydrates and calories than their non-starchy counterparts like leafy greens and broccoli. For individuals aiming for ketosis, where daily carb intake is highly restricted, moderating or avoiding these high-carb vegetables is often necessary. However, even for those on a less strict low-carb plan, understanding these differences helps in managing daily macros effectively.

The Highest Carb Vegetables to Limit

Certain vegetables are known for their high starch content and should be approached with caution on a low-carb diet. These include:

Potatoes and Sweet Potatoes: These are some of the most concentrated sources of carbohydrates among vegetables. A medium baked potato can contain over 30 grams of starch, while a cup of cooked sweet potatoes has around 45 grams of total carbohydrates. This high carb load can quickly consume a significant portion of a daily low-carb allowance.
Corn: Often mistaken for a vegetable, corn is actually a grain and is one of the highest-carb vegetables. A single cup of cooked sweet corn kernels can contain nearly 30 grams of starch.
Peas: While nutritious, green peas are higher in carbohydrates compared to other green vegetables and should be limited, especially on a strict keto diet. One cup can contain over 21 grams of carbohydrates.
Winter Squashes: Varieties such as butternut and acorn squash are higher in carbohydrates than summer squashes like zucchini. While they offer many nutrients, they are best consumed in moderation on a low-carb plan.
Root Vegetables: Beyond potatoes, many other root vegetables grow underground and contain more carbs. Examples include parsnips, beets, and yams, all of which contain a higher concentration of carbs than above-ground options.

Are Legumes Considered High-Carb Vegetables?

Legumes, including beans and lentils, are a complex food group. While often celebrated for their high fiber and protein content, they are also very carbohydrate-dense. For this reason, many low-carb and ketogenic diet protocols recommend limiting or avoiding them. Cooked beans and lentils can contain over 20-30 grams of net carbs per cup, which can be a budget-breaker for strict low-carb dieters. However, some very low-carb diets may allow for smaller portions of black soybeans or green beans.

Healthier Alternatives for Your Low-Carb Diet

Fortunately, a vast array of vegetables are perfectly suited for low-carb eating. Non-starchy vegetables are typically lower in calories and carbs, allowing for larger portion sizes without negatively impacting your diet goals. Excellent choices include:

Leafy Greens: Spinach, kale, arugula, and Swiss chard are extremely low in carbs and packed with vitamins and minerals.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are versatile, nutritious, and have low net carb counts. Cauliflower, in particular, is a popular substitute for rice and potatoes.
Nightshades and Gourds: Zucchini, bell peppers, eggplant, and cucumbers are great low-carb options for adding variety, color, and texture to meals.
Other Options: Asparagus, celery, mushrooms, and radishes are also excellent choices for a low-carb diet.

The Importance of Preparation

How a vegetable is prepared is just as important as the vegetable itself. While a baked potato is high in carbs, adding a fatty cheese sauce or frying it can also significantly increase its overall calorie and fat content. For healthy, delicious meals, opt for cooking methods like steaming, roasting, or baking with healthy fats like olive oil and simple seasonings.

Low-Carb vs. High-Carb Vegetables Comparison


Vegetable Type	Examples	Typical Carb Content	Best Practices for Low-Carb Diet
High-Carb (Starchy)	Potatoes, Sweet Potatoes, Corn, Peas	15-45g+ total carbs per cup	Eat in moderation or avoid on strict keto. Control portion size and preparation method.
High-Carb (Legumes)	Lentils, Chickpeas, Black Beans	20-45g total carbs per cup	Limit portions significantly or avoid entirely, especially on strict low-carb diets.
Low-Carb (Non-Starchy)	Spinach, Broccoli, Cauliflower, Zucchini	<10g total carbs per cup	Enjoy freely in larger quantities to add fiber, nutrients, and bulk to meals.

Conclusion: Making Informed Vegetable Choices

Choosing which vegetables to include in your diet depends heavily on your specific carb targets. While no whole, unprocessed vegetable is inherently "bad," understanding their carbohydrate density is key to achieving success on a low-carb or ketogenic eating plan. Starchy vegetables and legumes, though rich in nutrients like fiber and potassium, should be consumed in controlled portions or replaced with lower-carb alternatives to keep your intake in check. By focusing on a wide variety of non-starchy vegetables, you can ensure a nutrient-dense diet without compromising your low-carb goals. For detailed nutritional information, resources like the USDA FoodData Central database can provide precise data on specific vegetable varieties.

Frequently Asked Questions

The main types of high-carb vegetables are starchy varieties and legumes. Starchy vegetables include potatoes, sweet potatoes, corn, and winter squash. Legumes include beans, lentils, and peas.

While not as high as potatoes, carrots do contain a moderate amount of carbohydrates. A 100g serving contains approximately 8.3 grams of carbs, so they should be consumed in moderation on strict low-carb diets.

A simple rule of thumb is to observe where the vegetable grows. Those that grow underground, like root vegetables (e.g., potatoes, yams), tend to be higher in carbs. Above-ground vegetables, such as leafy greens, are typically lower.

Excellent substitutes include using cauliflower rice instead of corn, zucchini noodles instead of pasta, and mashing cauliflower instead of potatoes. You can also use large leaves of romaine lettuce as a wrap substitute.

No, not necessarily. It depends on your specific diet plan and carb goals. While strict ketogenic diets may require avoidance, more moderate low-carb diets can incorporate small, controlled portions of high-carb vegetables to benefit from their fiber and nutrients.

Cooking methods do not change the inherent carb content of a vegetable. However, methods like frying or adding sugary sauces can significantly increase the total calories and fat, making it a less healthy option.

Yes, butternut squash is a type of winter squash with a higher carbohydrate content than many other vegetables, which is why it's recommended to consume it in moderation on low-carb diets.