What Vegetables Have Carbs? A Guide to Nutrition and Diet

October 25, 2025 •

3 min read

While often viewed as a carb-free food, virtually all vegetables contain some level of carbohydrates, encompassing sugars, starches, and fiber. Understanding exactly what vegetables have carbs and how different types affect your body is crucial for building a balanced and healthy nutrition plan.

Quick Summary

This guide details the carbohydrate content of different vegetables, distinguishing between high-carb starchy types and low-carb non-starchy varieties. It explains the importance of fiber and provides practical advice for incorporating these vegetables into a healthy eating plan.

Key Points

All Vegetables Have Carbs: Every vegetable contains some form of carbohydrates, though amounts differ greatly between starchy and non-starchy types.
Starchy Vegetables for Energy: High-carb starchy vegetables like potatoes, corn, and peas are energy-dense and contain complex carbs, fiber, and resistant starch.
Non-Starchy Vegetables for Volume: Low-carb non-starchy vegetables such as spinach, broccoli, and cucumbers are low in calories and high in water and fiber, great for satiety.
Fiber is a Key Carb Component: Fiber, a type of complex carb found in vegetables, is vital for digestion, blood sugar regulation, and feeling full.
Portion Control Matters: Be mindful of portion sizes for starchy vegetables, especially for those managing blood sugar, as their impact is higher than that of non-starchy types.
Variety is Best: A balanced diet includes a mix of both starchy and non-starchy vegetables to ensure a wide range of vitamins, minerals, and other nutrients.

Understanding Carbohydrates in Vegetables

All vegetables contain carbohydrates, but their content varies dramatically depending on the type. Carbohydrates provide the body with glucose, a primary source of energy for the brain and muscles. The key is to distinguish between starchy and non-starchy vegetables, which differ significantly in their carb density, fiber, and caloric content. Many low-carb diets often overlook the high nutritional value of both types, mistakenly demonizing starchy vegetables. In reality, both starchy and non-starchy vegetables offer a wealth of nutrients and health benefits when consumed appropriately.

The Difference: Starchy vs. Non-Starchy Vegetables

The main differentiator between these two vegetable categories is their starch content, a type of complex carbohydrate. Starchy vegetables are richer in starch and therefore have more calories and a greater impact on blood sugar levels compared to their non-starchy counterparts. Non-starchy vegetables are typically higher in water and fiber, making them very low in calories and carbohydrates. Both are valuable sources of vitamins, minerals, and antioxidants, and a healthy diet should include a mix of both types.

High-Carb Starchy Vegetables

These vegetables are more energy-dense due to their higher carbohydrate and caloric content. They can be an excellent source of sustained energy, fiber, and resistant starch, which is beneficial for gut health.

Potatoes: A medium potato contains about 26 grams of carbohydrates, mostly starch. They are also a good source of potassium and vitamin C.
Sweet Potatoes: Offering a sweeter taste, a medium sweet potato has around 24 grams of carbs and is rich in fiber and vitamin A.
Corn: While technically a grain, corn is often consumed as a vegetable and has about 27 grams of carbs per cup. It provides fiber, B vitamins, and antioxidants.
Peas: With approximately 21 grams of carbs per cup, peas are also a good source of fiber.
Parsnips: This root vegetable has a sweet, earthy flavor and contains 24 grams of carbs per cup.
Butternut Squash: A versatile vegetable with about 16 grams of carbs per cup, it's also high in fiber, vitamins A and C.

Low-Carb Non-Starchy Vegetables

These are packed with nutrients, fiber, and water, but are low in calories and have a minimal effect on blood sugar. They can be consumed in larger quantities, making them excellent for weight management and overall health.

Leafy Greens: Spinach, kale, arugula, and lettuce have very low carb counts, with spinach containing only about 1.1 grams per cup raw.
Cruciferous Vegetables: Broccoli and cauliflower are low in carbs and rich in vitamins C and K. A cup of raw broccoli has about 5 grams of carbs.
Cucumbers: Mostly water, cucumbers are extremely low in carbs, with just 3 grams per cup.
Bell Peppers: Colorful and nutrient-dense, bell peppers offer a variety of vitamins for about 5 grams of carbs per cup.
Asparagus: A serving of asparagus contains around 1 gram of carbs and is a good source of folate.
Mushrooms: Very low in carbohydrates, mushrooms contain approximately 3 grams of carbs per cup.
Tomatoes: These are also low-carb, with a small tomato containing about 3.5 grams of carbs.

Making Smart Choices for a Healthy Diet

To build a well-rounded diet, focus on incorporating a mix of starchy and non-starchy vegetables. The preparation method is also important; choosing baking, steaming, or roasting over frying can significantly reduce unhealthy fats and excess calories. Mindful portion control is recommended for starchy vegetables, especially for those managing blood sugar levels or following a low-carb diet. For more detailed information on carbohydrate quality and sources, you can consult resources from reputable institutions like The Nutrition Source at Harvard University.

Comparison Table: Starchy vs. Non-Starchy Vegetables (per 100g)


Vegetable	Type	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Calories	Key Nutrients
Potato	Starchy	17	2	15	77	Potassium, Vitamin C
Sweet Potato	Starchy	15.2	3.4	11.8	86	Vitamin A, Fiber
Broccoli	Non-Starchy	6.64	2.6	4.04	34	Vitamin C, K, Fiber
Spinach	Non-Starchy	3.6	2.2	1.4	23	Iron, Vitamin K
Carrot	Moderate	11.7	3.4	8.3	41	Beta-carotene, Fiber
Cauliflower	Non-Starchy	4.97	2.0	2.97	25	Vitamin C, K, Folate

Conclusion

All vegetables contain carbohydrates, but not all are created equal. Distinguishing between high-carb starchy vegetables like potatoes and low-carb non-starchy options such as leafy greens is key for managing your diet effectively. Both categories are nutritionally valuable, providing essential vitamins, minerals, and fiber. By incorporating a variety of these vegetables and preparing them with healthy cooking methods, you can ensure a balanced intake of carbohydrates to fuel your body and support overall health.

Frequently Asked Questions

Yes, vegetables contain carbohydrates in the form of starches, sugars, and dietary fiber. The term 'carbs' refers to all these components, and since they are present in vegetables, all vegetables technically contain some amount of carbs.

Non-starchy vegetables generally have the lowest carbohydrate content. Some of the lowest include leafy greens like spinach and lettuce, celery, cucumbers, and mushrooms.

The main difference is the amount of starch they contain. Starchy vegetables have higher carbohydrate and calorie counts, while non-starchy vegetables are low in carbs and calories and high in water and fiber.

Yes, starchy vegetables can still be part of a low-carb diet, but in moderation. They are nutritious and provide sustained energy, but portion control is important to manage overall carbohydrate intake.

Cooking methods primarily affect added fats, sauces, and caloric density, rather than the core carbohydrate count. While some soluble sugars may change slightly, the bigger impact comes from what is added during preparation, such as oils or creams.

Fiber is a complex carbohydrate that the body cannot easily digest. It helps slow down the absorption of sugars, prevents blood sugar spikes, and contributes to a feeling of fullness, which can aid in weight management.

While these vegetables contain natural sugars, they are not a significant concern compared to added sugars in processed foods. The high fiber content in these vegetables helps moderate their impact on blood sugar levels.