What Vegetables Have Good Carbs


What vegetables have good carbs is a common question for many people who are on carb-restricted diets. No matter if you go “low carb”, or even just limit your carbohydrate consumption to certain times of day, it pays to know what vegetables have good carbs (and which ones don’t).

Veggies That Are Healthy Sources of Carbs


Serving: 1 cup chopped, raw or cooked

Carbs: 6 grams

You don’t have to boil it into a mushy mess. Try roasting it with a bit of olive oil and a sprinkle of Parmesan cheese. You’ll keep coming back for this nutty-flavored treat.


Serving: 1 cup, raw

Carbs: 12 grams

If soggy cooked carrots don’t inspire you, eat them raw. Leave small ones whole. Cut larger ones at an angle to make each slice bigger. Use either or both to scoop up a healthy, protein-rich dip made from low-fat yogurt, lemon juice, and fresh dill.


Serving: 1 cup chopped, or 1 large ear

Carbs: 30 grams

That’s a lot of carbs, but there’s also around 4 grams of fiber, which helps your body absorb them more slowly. It’s hard to beat fresh corn roasted on the grill in the summertime. Try microwaving whole ears in the husk for a few minutes before you grill them. It will cut your cook time and help keep them from drying out.

Sweet Potato

Serving: 1 cup, chopped or mashed, raw or cooked

Carbs: 27 grams

Like carrots, this starchy veggie is high in fiber. It’s also loaded with other nutrients like potassium, calcium, and vitamin C. Slice it thin and bake it under the broiler with a light brushing of olive oil for a side dish or snack that combines chew, crunch, and delicious flavor. Try it as a healthy substitute for french fries.


Serving: 1 cup, chopped or sliced

Carbs: 13 grams

If you want to cut your cook time, don’t cook your beets whole as many recipes suggest. Peel them and slice them into eight pieces. Lay them flat on a cookie sheet and bake at 425 degrees for around 20 minutes. Once they’re done, you can throw them into a salad with some arugula, pecans, and low-fat feta cheese.


1 Serving: 1 cup

Carbs: 23 grams

Though the carb count is high, these fall favorites also have 6.5 grams of fiber per serving. Roast them at 350 degrees for an hour. Mix them with other root vegetables like potatoes, rutabagas, turnips, and beets for a colorful side dish that’s a feast for your eyes and your belly.

Brussels Sprouts

Serving: 1 cup, raw or cooked

Carbs: 12 grams

A whopping 8 grams of fiber helps balance out those carbs. If you have bad memories of tasteless, overcooked sprouts, fear not. Mix them in a bowl with olive oil, salt, and pepper.  Roast at 500 for 20 minutes, then drizzle on balsamic vinegar.


Serving: 1 cup, sliced

Carbs: 3.5 grams

Southerners look forward all year to this delicate summer squash. You can use raw slices, along with celery and cucumbers, instead of chips to scoop dips. Or for something different, get a spiral slicer (you can order one online or pick it up at a local discount store) and use zucchini noodles instead of pasta in all your favorite dishes. 

Butternut Squash

Serving: 1 cup, cooked

Carbs: 21 grams

Along with vitamin C, it’s high in fiber at 6.6 grams. You can peel it, cut it into cubes, and roast it at 400 degrees for about 30 minutes. It makes a great side dish or a tasty taco filling. Cut it in half and bake it whole at 350 degrees for an hour and 20 minutes, or until it’s fork tender.

Acorn Squash

Serving: 1 cup, cooked

Carbs: 30 grams

That’s a high carb count, but they do have 9 grams of fiber to balance it out. A minute in the microwave on high will make each squash easier to cut in half. Put a couple of tablespoons of orange juice in each half, and bake them cut-side up for 30-45 minutes. A little cinnamon and nutmeg will finish it off.  Or use them as entree cups, and stuff them with goodies like chicken, mushrooms, and kale.


Serving: 1 cup, cubed

Carbs: 8 grams

If you want a sweet pumpkin treat that isn’t a latte or a slice of pie, try a pumpkin smoothie. Toss ice, 1 banana, a cup of low-fat yogurt, ¼ cup of pureed pumpkin, and a pinch each of cinnamon and ginger into your blender. You can thin it with low-fat milk if needed.


Serving: 2 cups, raw

Carbs: 2 grams

It has almost no carbs and lots of nutrients. Saute it, fresh or frozen, in garlic and olive oil, for a simple side dish that works with nearly anything. You can also use it in salads or fold it into omelets and casseroles to make sure the whole family gets their greens

13 healthful high carb foods

Carbohydrates are an essential component of the diet, and many high carb foods offer excellent health benefits.

Carbohydrates provide essential fuel for the body and are necessary for it to function efficiently.

In this article, we look at 13 high carb foods and consider what they can do for your health.

Healthful high carb foods

Minimally-processed fruits, vegetables, and pulses are good sources of carbohydrates and often contain a variety of other vitamins and minerals. By comparison, highly processed, refined carbohydrate products often contain fewer or none of these additional nutrients.

These foods can help increase the carbohydrate content of a person’s diet. Eating a varied, nutritionally-balanced diet rich in whole foods can help promote overall good health.

Healthful, whole-food carbohydrate sources include:

  • sweet potatoes
  • beetroot
  • corn
  • quinoa
  • brown rice
  • oats
  • bananas
  • apples
  • mangoes
  • dates
  • raisins
  • goji berries
  • kidney beans
  • garbanzo beans
  • lentils


Adding these healthful, high carb vegetables to a meal will boost its carbohydrate content:

1. Sweet potatoes

Sweet potatoes are a delicious favorite to include in a range of meals.

One large 180 gram (g) baked sweet potato with the skin has 37.3 g of carbohydratesTrusted Source. Sweet potatoes are also an excellent source of potassium and vitamins A and C.

A 2015 study found that some carbohydrate molecules in purple sweet potato may also have antioxidant and antitumor benefits.

2. Beetroot

Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked.

One cup of raw beets has 13 g of carbohydratesTrusted Source. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health.

3. Corn

Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad.

A measure of 100 g of cornTrusted Source contains 18.7 g of carbohydrates and 3.27 g of protein. It also provides a good amount of vitamin C.

High carb grains

Grains and pseudograins, the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fiber and offer plenty of additional healthful benefits.

Grains are versatile and can form the main part of many meals. Rather than eating white rice and white bread, people can incorporate the following healthful high carb grains into their diet:

4. Quinoa

Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it similarly.

One cup of cooked quinoa contains 39.4 g of carbohydratesTrusted Source, 8.14 g of protein, and only 1.61 g of sugar.

Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus.

5. Brown rice

Brown rice is a common side dish and a healthful alternative to white rice. One cup of cooked brown rice has 45.8 g of carbohydratesTrusted Source.

This grain is also rich in antioxidantsTrusted Source.

6. Oats

Oats are versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats.

A cup of uncooked oats provides 103 g of carbohydratesTrusted Source, 26.4 g of protein and 16.5 g of fiber.

Nutrients in oats can help promote heart health. Research has shown that oat fiber can reduce the riskTrusted Source of cardiovascular events in patients with coronary artery disease.

High carb fruits

Fruits are an excellent source of healthful carbohydrates, particularly those below:

7. Bananas

Bananas are widely available and make for a convenient snack.

One medium banana has 26.9 g of carbohydratesTrusted Source. Like sweet potatoes, they are also rich in potassium and vitamins A and C.

ResearchTrusted Source shows that potassium intake can help improve heart health and lower blood pressure.

8. Apples

There are several different types of apple, each with its specific nutritional content.

The United States Department of Agriculture (USDA) estimates that one medium apple contains 20.6 g of carbohydratesTrusted Source. It also provides vitamins A and C, potassium, and fiber.

According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.

9. Mangos

Mangos are a sweet tropical fruit. One cup of chopped mangos has 24.8 g of carbohydratesTrusted Source.

Mangos are also high in vitamins A and C, potassium, and fiber.

High carb dried fruits

Healthful dried fruits can help people achieve their daily carbohydrate needs. However, some dried fruit products contain additional sugars to increase their sweetness. People looking to eat more dried fruits should carefully check labels for added sugars and prioritize minimally-processed options.

People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal:

10. Dates

There are many varieties of dates, and they are naturally sweet enough to be used as a sweet snack or dessert.

There are 18 g of carbohydratesTrusted Source in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A.

11. Raisins

Raisins are dried grapes that work as a stand-alone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola.

One cup of raisins packs in 130 g of carbohydratesTrusted Source. They also contain potassium, magnesium, phosphorus, and calcium.

Raisins are a good source of antioxidants too. Antioxidants are natural substances that can slow damage to cells from free radicals.

12. Goji berries

There are 77 g of carbohydratesTrusted Source and 13 g of fiber in 100g of Goji berries. They are also a great source of vitamin A.

Due to their high antioxidant content people often refer to goji berries as a ‘superfood’.

High carb pulses

Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer.

Try the following healthful, high carb pulses:

13. Kidney beans

Kidney beans belong to the legume family. They are one of the most common beans to include in the diet.

One cup of boiled kidney beans has 40 g of carbohydratesTrusted Source. They are also a good source of protein and fiber, with 15.3 g and 13.1 g per cup, respectively.

These beans also contain potassium and iron. The consumption of white or dark kidney beans may improve inflammation in the colon.

High-Carb Vegetables: Your Comprehensive Guide

Carbohydrates — aka carbs — the most misunderstood of macronutrients. This unjustly maligned food group boasts so many different forms with varying levels of nutritional value. As such, we know it can be a bit hard to get your head around what carbs will support your health and fitness goals and which ones will slow it down.

Now we bet as a kid you were often told to eat your veggies or as an adult that incorporating fresh vegetables into your diet can be the healthiest dietary update you can do for yourself, well this is both correct and incorrect at the same time. Confused? Bread, pasta and other grains aren’t the only high-carb foods out there — some veggies fall into that category as well.

We know it can be mind-boggling to navigate the realm of high-carb vegetables, knowing which ones to eat and which ones to avoid. So we’re here to help you sort the proverbial wheat from the chaff and show you that there is a difference between a pile of oil-drenched french fries — high in glucose, but low in nutritional content — and that big bowl of fresh, nutrient-dense spinach.

Whether your goal is weight-loss/weight management, to get leaner or increase muscle-mass — you’ll need to be mindful of which high-carb vegetables you incorporate into your meals, and which ones you eat intermittently if at all.

What are high-carb vegetables

Okay, let’s get things started with what you’ve all been waiting with baited breath to find out — what are high-carb vegetables? Generally, a good rule of thumb is the starchier the vegetable, the higher the carb content is. A handy way of establishing whether you’re eating a high-carb vegetable is the sweeter the flavor, the higher the glucose content, making it — you guessed it — a high-carb vegetable. Think sweet potatoesregular potatoes, and squash.

The sweetness you taste when eating them is effectively an indication of the glucose levels in that particular veggie (glucose is a simple sugar that circulates in our bloodstream and fuel our biochemical processes — from your brain functions to muscle movement). However, too much isn’t necessarily a good thing either, especially if you live a sedentary lifestyle. High-carb vegetables have a more dramatic effect on your blood sugar levels than their low-carb brethren and, in turn, affect your insulin levels — which often leads to weight gain or problems shedding those extra pounds, despite regular exercise.

Where do high-carb vegetables rank on the GI index?

In case you lent over to the person next to you and were like, “What in the world is the GI index?” — no worries, we’ll explain. The glycemic index (GI) measures how quickly food raises your blood sugar levels compared to the glycemic load (GL), which factors in the serving size of a food. The index is measured on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. Fast-burning carbs (simple carbs) like sweeteners, fruit, candy, soda, and juice are high on the GI scale and can boost your blood sugar quickly. On the other hand, slower-burning carbs (complex carbs) like peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers, by comparison, keep your blood sugar more level over time.

High-carb vegetables and weight loss

For those of you looking to lose weight or manage your existing weight, you’ve probably done some research and read that, generally, the best route is to follow a low-carb meal plan, and there are bucket loads of different diet plans out there. From the ketogenic diet (low-carb, high-fat), paleo or Dukan’s (low-carb, high-protein) to the Zone diet (low-GI). Low-carb diets, where you exclude high-carb vegetables and grains, doesn’t automatically equate to low body mass.

Oftentimes, high-protein diets can also lead to weight gain. It’s all about balance. Regular exercise paired with correctly portioned, nutrient-rich foods that include fibrous carbs such as fresh veggies and legumes will help you on your weight-loss or weight management journey. What it all boils down to is finding a way to eat that you enjoy, and that is sustainable over a lifetime — rather than just for the sake of weight-loss.

High-carb vegetables and lean muscle mass

As any fitness professional or nutritionist worth their weight in salt will confirm, there is a correlation between building lean muscle mass and fat-burning. But how does eating high-carb vegetables fit into this equation when we know that muscles require protein to grow and get stronger? Well, research shows that along with protein, muscles also need carbohydrates, as a catalyst for the process of whole body protein synthesis. An example would be that the average man would require a ratio of 3:1 carbs to protein as a post-workout snack, to expedite muscle building and regeneration.

List of high-carb vegetables

We mentioned a handful of high-carb vegetables earlier, but here are a few of the most commonly eaten ones with their respective carbohydrate content in grams. It’s also worth keeping in mind that the below list is a rough guideline and correlates to the vegetable in their raw state, cooking vegetables chemically changes their molecular composition and thus changes the carb content and portion size.

  • Black-eyed peas: 1 cup = 100g carbs
  • Garbanzo beans: 1 cup = 126g carbs
  • Pinto beans: 1 cup =  120g carbs
  • White beans: 1 cup = 122g carbs
  • Lima beans: 1 cup = 112g carbs
  • Green peas: 1 cup = 120g carbs
  • Carrot  (chopped): 1 cup = 12g carbs
  • Butternut squash (chopped): 1 cup = 16g carbs
  • Sweet potato (chopped): 1 cup = 27g carbs
  • Parsnips (sliced): 1 cup = 24g carbs
  • Potato (diced): 1 cup = 27g carbs
  • Pumpkin (chopped): 1 cup = 8g carbs
  • Plantains (sliced): 1 cup = 47g carbs
  • Corn:1 cup = 27g carbs

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