Which vegetable has the most carbs?

November 2, 2025 •

4 min read

While most vegetables are lauded for being low in calories and carbohydrates, certain root vegetables and legumes stand out for their significantly higher carb density. This article explores which vegetable has the most carbs and provides a comprehensive guide to understanding both high- and low-carb vegetable options for your health and diet.

Quick Summary

This guide reveals the vegetables with the highest carbohydrate content, primarily focusing on starchy root vegetables and legumes. It contrasts these high-carb options with their low-carb counterparts, detailing their nutritional differences, health benefits, and considerations for various dietary plans like keto or weight management.

Key Points

Taro and Yams are highest in carbs: Per 100 grams, tubers like taro and true yams contain some of the highest carbohydrate levels among common vegetables, sometimes exceeding 27g.
Starchy vegetables are carb-dense: Potatoes, sweet corn, peas, and parsnips are also high in carbohydrates, with values ranging from 10g to 19g per 100g, depending on the vegetable.
Not all carbs are created equal: The carbs in vegetables like potatoes are complex, providing sustained energy, fiber, and important nutrients like Vitamin B6 and potassium.
Low-carb alternatives are abundant: Non-starchy vegetables such as spinach, broccoli, cauliflower, and zucchini are extremely low in carbs, making them ideal for weight management and keto diets.
Balanced intake is best: A healthy diet benefits from a mix of both high-carb (starchy) and low-carb (non-starchy) vegetables to ensure a broad spectrum of nutrients and balanced energy.
Cooking method matters: Frying or adding rich sauces can increase the calorie count of even low-carb vegetables, so opting for healthier cooking methods like steaming or baking is recommended.

Unpacking the Carbohydrate Content of Vegetables

Vegetables play a crucial role in a balanced diet, supplying essential vitamins, minerals, and fiber. However, their macronutrient profiles, specifically carbohydrate content, can vary dramatically. This variation is often categorized by whether a vegetable is starchy or non-starchy. Starchy vegetables, like potatoes and corn, tend to be more energy-dense due to their higher carbohydrate concentration, while non-starchy vegetables, such as leafy greens, are much lower in carbs and calories.

Determining which vegetable has the most carbs is not as simple as pointing to a single item, as values can differ based on preparation and portion size. However, several contenders consistently top the list when measured by weight (per 100 grams), particularly certain tubers and root vegetables.

The Top Contenders for Highest Carbohydrate Content

At the peak of the high-carb vegetable list are tubers like taro and yams, followed closely by sweet corn and potatoes.

Taro: A staple in many Asian, African, and Pacific cuisines, taro is one of the most carb-dense vegetables, with approximately 27-28 grams of carbohydrates per 100 grams. It is an excellent source of energy and must be cooked properly before consumption.
Yams (true yams): Distinct from sweet potatoes, true yams offer around 27 grams of carbohydrates per 100 grams and are rich in fiber and potassium. Their complex carbs provide a slow, sustained energy release.
Sweet Corn: While technically a grain, sweet corn is consumed as a vegetable and contains about 19 grams of carbohydrates per 100 grams. It is also a good source of fiber and B vitamins.
Potatoes: A globally popular starchy vegetable, the humble potato provides roughly 17-19 grams of carbohydrates per 100 grams, varying slightly by type and preparation method. Potatoes are also rich in potassium and Vitamin C.

Comparing High-Carb and Low-Carb Vegetables

Understanding the carb differences between vegetables is key for anyone managing their intake. Below is a comparison table contrasting some common high-carb and low-carb choices.


Feature	Starchy (High-Carb) Vegetables	Non-Starchy (Low-Carb) Vegetables
Examples	Potatoes, Yams, Corn, Parsnips	Spinach, Broccoli, Cucumber, Cauliflower
Carbs (per 100g)	Typically > 15g	Typically < 5g
Energy Impact	Higher caloric density provides more energy.	Lower caloric density offers fewer calories.
Primary Function	Excellent for sustained energy, especially for athletes.	Ideal for low-carb diets or weight management.
Nutrients	Rich in potassium, Vitamin B6, complex carbs.	High in Vitamin K, C, iron, and antioxidants.
Dietary Role	Use in moderation, especially on low-carb diets.	Can be consumed in larger quantities freely.

The Role of High-Carb Vegetables in a Healthy Diet

Despite their higher carb count, starchy vegetables are not inherently unhealthy and should not be avoided entirely. They are packed with fiber, vitamins, and minerals that contribute to overall well-being. For active individuals, these complex carbohydrates are a vital source of energy, fueling both the brain and muscles.

Provide sustained energy: Unlike simple sugars, the complex carbohydrates in starchy vegetables are digested slowly, providing a steady release of glucose into the bloodstream.
Rich in nutrients: Many high-carb vegetables are also high in potassium, Vitamin C, and other essential nutrients. For example, sweet potatoes are famous for their high beta-carotene content.
Support gut health: The fiber found in many high-carb vegetables, especially resistant starch, acts as a prebiotic, nourishing beneficial gut bacteria.

The Advantages of Low-Carb Vegetables

For those on a ketogenic diet, managing blood sugar levels, or aiming for weight loss, low-carb vegetables are an excellent staple. These vegetables are predominantly water and fiber, making them very low in caloric density.

High volume, low calories: You can eat a large amount of low-carb vegetables, like spinach or lettuce, without consuming many calories, which promotes feelings of fullness.
Nutrient-dense: Low-carb options are often powerhouse sources of vitamins, minerals, and antioxidants, such as Vitamin K in leafy greens and Vitamin C in cauliflower.
Minimal impact on blood sugar: With their low glycemic index, non-starchy vegetables have a very minimal effect on blood glucose levels.

Preparation Matters: Maximizing the Benefits

The way vegetables are prepared can influence their carb content and health benefits. For instance, while a boiled or baked potato is a good source of complex carbs, frying it adds unnecessary fat and calories. Steaming, roasting, or grilling vegetables with minimal added fats is often the healthiest approach. Furthermore, chilling cooked potatoes can increase their resistant starch content, which has additional digestive benefits.

Navigating Your Vegetable Choices

Choosing the right vegetables for your diet depends on your individual health goals. If you are an athlete needing energy for a workout, a serving of sweet potatoes might be perfect. If your goal is weight loss, you might fill your plate with low-carb greens and broccoli. A balanced approach that incorporates both starchy and non-starchy varieties ensures a wide range of nutrients and balanced energy throughout the day. Always consider a mix of vegetables to get the full spectrum of vitamins and minerals your body needs. For more guidance on healthy eating, a resource like the Dietary Guidelines for Americans provides excellent evidence-based recommendations on incorporating all types of vegetables into a healthy eating pattern.

Conclusion

To answer the question, vegetables like taro and true yams generally have the most carbohydrates per 100 grams, but other starchy options like sweet corn and potatoes are also high on the list. High-carb vegetables provide essential energy and nutrients, while low-carb varieties offer high volume and nutrient density with fewer calories. The key to a healthy diet is not to eliminate high-carb vegetables but to understand their role and consume them in moderation, balanced with plenty of lower-carb, non-starchy options. By making informed choices, you can use the diverse world of vegetables to support your health goals effectively.

Frequently Asked Questions

No, high-carb vegetables are not bad for you. They are often excellent sources of fiber, vitamins, and minerals that provide sustained energy, especially for active individuals. As with any food, moderation and preparation method are key.

Net carbs are total carbohydrates minus fiber. Among common vegetables, taro and yams tend to have the highest net carb content. However, potatoes, corn, and parsnips are also high on the list.

Starchy vegetables (like potatoes and corn) contain a higher concentration of carbohydrates and calories, while non-starchy vegetables (like leafy greens and broccoli) are low in both. Starchy vegetables provide more energy, while non-starchy ones are ideal for low-calorie, low-carb diets.

Yes, but in moderation. While the goal of a strict low-carb diet is to limit carbohydrate intake, a small, controlled portion of a high-carb vegetable can still be included while staying within your daily carb limits.

The carb content of a raw vegetable cannot be reduced, but you can choose lower-carb cooking methods. For instance, boiling a potato doesn't change its inherent carb count, but opting for a low-carb vegetable like cauliflower as a rice or mash substitute can significantly reduce your meal's overall carb load.

Vegetables are generally excellent sources of complex carbohydrates and fiber, offering numerous health benefits. While whole grains are also healthy, vegetables are often more nutrient-dense per calorie and contain a wider array of vitamins and antioxidants.

Some of the lowest-carb vegetables include leafy greens like spinach and lettuce, broccoli, asparagus, cauliflower, cucumber, and celery.