Top 10 High Carbohydrate Vegetables
Vegetables that are starchy or sweet tasting tend to be higher in carbohydrate. Many of the starchy vegetables occupy a middle ground between fruits and true vegetables, acting as both a carbohydrate and a significant source of vitamins, minerals, antioxidants, and sometimes protein.
Most starchy vegetables release their energy relatively slowly, so that they maintain more stable blood sugar levels than some of the sweeter fruits. They tend to be high in fiber and, in some meals, can take the place of a grain even while providing a wider range of nutrients. Here is list of top 10 vegetables highest in carb.
Chart of Top10 Vegetables High in Carb
|Food Name||Net Carbs (g)||Serving (g)|
1. Sweet potato
Sweet potatoes are high in fiber, protein, vitamins A and C, as well as the minerals iron and calcium. They are also high in carotene and anthocyanins, which are powerful antioxidants.
Sweet potato cultivars with dark orange flesh have more beta-carotene than those with light orange flesh, which is converted to more vitamin A once digested.
Here is the nutritional value of cooked sweet potato per 100 grams:
- Calories: 90 kcal
- Carbohydrate: 20.7 g
- Dietary fiber: 3.3 g
- Fat: 0.15 g
- Protein: 2 g
- Vitamin A: 961µg (120% DV)
- beta-Carotene: 11509 μg (107% DV)
- Thiamine (B1): 0.11 mg (10% DV)
- Niacin (B3): 1.5 mg (10% DV)
- Vitamin B6: 0.29 mg (22% DV)
- Vitamin C: 19.6 mg (24% DV)
- Potassium: 475 mg (10% DV)
- Manganese: 0.5 mg (24% DV)
Cooked sweet potato is a good source of fiber, vitamin A, vitamin C, vitamin B6 and manganese.
It is a moderate source of some B vitamins and potassium.
See this guide to sweet potato nutritional benefits for more information.
2. Sweet Corn
Corn plays two important roles: it is both a grain and a vegetable. The sweet corn we eat as a vegetable, either in kernels or on the cob, has a relatively high sugar content, which helps it retain its sweet taste even if it has to travel far from the field. This corn is a good source of B vitamins, including thiamine, pantothenic acid, and folates; vitamins A, C, and E; and the minerals magnesium and phosphorus. It is also a relatively good source of some amino acids, though it is not a complete protein.
Yellow sweet corn is an excellent source of lutein, a nutrient that is also found in the retina and that may play a role in reducing the risk of age-related macular degeneration.
Cooking sweet corn increases levels of ferulic acid, which has anti-cancer properties.
Nutritional composition of per 100g sweet corn:
- Calories: 86 kcal
- Carbohydrate: 19.2 g
- Dietary fiber: 2.7 g
- Fat: 1.18 g
- Protein: 3.2 g
- Thiamine (B1): 0.2 mg (17% DV)
- Niacin (B3): 1.7 mg (11% DV)
- Folate (B9): 46 μg (12% DV)
- Vitamin C: 6.8 mg (8% DV)
- Magnesium: 37 mg (10% DV)
- Potassium: 270mg (6% DV)
Sweet corn is a moderate source of fiber, thiamine, and folate.
If you can't cook and eat fresh sweet corn immediately, refrigerate it in the husks the minute it gets home. To steam fresh sweet corn, remove the husks and silk. Set the corn in a steamer rack above about an inch of boiling water. Steam for six to ten minutes—it should be both tender and crisp when you eat it. The best thing about fresh sweet corn is that it really doesn’t need any butter or salt.
For more information, see this guide: 8 benefits of steaming vegetables.
Parsnips are an excellent source of vitamin C, folic acid, pantothenic acid, copper, manganese, and fiber. They also provide vitamin E; the B vitamins niacin, thiamine, riboflavin, and B6; and the minerals magnesium and potassium.
Parsnips are lower in calories and provide only about half as much protein and vitamin C as potatoes, but they contain more fiber and folic acid. Although closely related to carrots, they lack beta-carotene and, consequently, the orange color. Parsnips provide more potassium than carrots.
The consumption of parsnips has potential health benefits. They contain antioxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol, which may potentially have anticancer, anti-inflammatory, and antifungal properties. The dietary fiber in parsnips is partly soluble and partly insoluble and comprises cellulose, hemicellulose, and lignin. The high fiber content of parsnips may help prevent constipation and reduce blood cholesterol levels.
Here is the nutrient data of raw parsnip per 100 grams:
- Calories: 75 kcal
- Carbohydrate: 18 g
- Dietary fiber: 4.9 g
- Fat: 0.2 g
- Protein: 1.2 g
- Pantothenic acid (B5): 0.6 mg (12% DV)
- Folate (B9): 67 μg (17% DV)
- Vitamin C: 17 mg (20% DV)
- Vitamin E: 1.49 mg (10% DV)
- Vitamin K: 22.5 μg (21% DV)
- Manganese: 0.56 mg (27% DV)
- Phosphorus: 71 mg (10% DV)
- Potassium: 375 mg (8% DV)
Parsnips are a good source of folate, vitamin C, vitamin k, manganese and dietary fiber.
It is a moderate source of vitamin E, phosphorus and potassium.
For more information, see this nutrition facts of parsnip.
The potato is a starchy food with a versatile and nutritious ingredient; it is one of the most important staple foods in the world.
Potatoes are a good source of carbohydrates, fiber, and several essential vitamins and minerals, particularly vitamin C, vitamin B6, and potassium. They are relatively low in calories and fat.
Potatoes are often broadly classified as having a high glycemic index (GI), and so they are often excluded from the diets of individuals trying to follow a low-GI diet.
Potatoes can be prepared in various ways, including boiling, baking, frying, mashing, and roasting. They are a key ingredient in dishes like mashed potatoes, French fries, potato salad, and potato soup.
Here is the nutritional value of boiled potato per 100 grams:
- Calories: 87 kcal
- Carbohydrate: 20.1 g
- Dietary fiber: 1.8 g
- Fat: 0.1 g
- Protein: 1.9 g
- Thiamine (B1): 0.11 mg (10% DV)
- Niacin (B3): 1.44 mg (10% DV)
- Pantothenic acid (B5): 0.6 mg (10% DV)
- Vitamin B6: 0.3 mg (23% DV)
- Vitamin C: 13 mg (16% DV)
- Potassium: 379 mg (8% DV)
Boiled potato is a good source of vitamin C and vitamin B6.
It is a moderate source of some B vitamins.
For more information, see Potato nutrition facts and benefits.
5. Green Peas
Fresh or frozen green peas are a great source of vitamin C and thiamine, as well as a good source of vitamin B6, niacin, and folate. They are also a good source of the minerals iron, zinc, and phosphorus and provide a reasonable amount of both protein and fiber. Green peas are also a very good source of lutein, which may help preserve eyesight and prevent the thickening of arterial walls. Combined with the B vitamins and fiber, this makes peas a good choice for keeping the heart and circulatory system healthy.
Here is the nutritional value of green peas per 100 grams:
- Calories: 81 kcal
- Carbohydrate: 14.45 g
- Dietary fiber: 5.1 g
- Fat: 0.4 g
- Protein: 5.42 g
- Thiamine (B1): 0.266 mg (23% DV)
- Riboflavin (B2): 0.132 mg (11% DV)
- Niacin (B3): 2.09 mg (14% DV)
- Vitamin B6: 0.169 mg (13% DV)
- Folate (B9): 65 μg (16% DV)
- Vitamin C: 40 mg (48% DV)
- Vitamin K: 24.8 μg (24% DV)
- Iron: 1.47 mg (11% DV)
- Manganese: 0.41 mg (9% DV)
- Phosphorus: 108 mg (20% DV)
- Potassium: 244 mg (5% DV)
- Zinc: 1.24 mg (13% DV)
Green peas are a good source of vitamin C, vitamin K, thiamine, and manganese.
It is a moderate source of some B vitamins, zinc and iron.
For more information, see this article: the nutrition benefits of green peas.
6. Butternut squash
Butternut squash is another winter squash. It has dense, smooth, orangey-colored flesh, evidence of its rich supply of carotenoids. It is high in fiber; contains vitamins A, B6, C, folate; and in the minerals manganese, magnesium, and potassium.
Butternut squash is a package of antioxidants and anti-inflammatories—good for your heart, metabolism, and immune system. Its sweet taste and high fiber content make it a filling and sustaining addition to fall and winter meals.
Here is the nutritional value of raw butternut squash per 100 grams:
- Calories: 45 kcal
- Carbohydrate: 11.69 g
- Dietary fiber: 2 g
- Fat: 0.1 g
- Protein: 1 g
- Vitamin A: 532 μg (67% DV)
- beta-Carotene: 4226 μg (39% DV)
- Vitamin B6: 0.154 mg (12% DV)
- Vitamin C: 21 mg (25% DV)
- Vitamin E: 1.44 mg (10% DV)
- Magnesium: 34mg (10% DV)
- Manganese: 0.202 mg (10% DV)
- Potassium: 379 mg (8% DV)
Butternut squash is a rich source of fiber, vitamin A and vitamin C.
It is a moderate source of vitamin B6, vitamin E, magnesium, and manganese.
The blossom bud of the artichoke is edible. The immature blossom is identified by the feathery "choke" section. If allowed to blossom, the flower looks like a thistle and has a purple feathery top. Artichoke hearts are high in antioxidants and are well worth the work of chewing away the leaves and peeling back the choke. A cup of artichoke hearts has the same ORAC (Oxygen Radical Absorption Capacity) as a cup of blackberries.
Here is the nutritional value of raw artichoke per 100 grams:
- Calories: 47 kcal
- Carbohydrate: 10.5 g
- Dietary fiber: 5.4 g
- Fat: 0.15 g
- Protein: 3.27 g
- Folate (B9): 86 μg (22% DV)
- Vitamin C: 7.2 mg (9% DV)
- Vitamin K 16.7 μg (16% DV)
- Magnesium: 41 mg (12% DV)
- Phosphorus: 71 mg (10% DV)
- Sodium: 94mg (6% DV)
Artichoke is high in dietary fiber and is a rich source of folate.
It is a moderate source of vitamin K, magnesium and phosphorus.
Both the roots and the leaves of the beet are used for food. The roots, with their beautiful, rich red color, are a source of anthocyanins, which can be strong antioxidants. A 2008 study found that drinking beet juice lowered blood pressure, and researchers theorized that this was because of the nitrates in beets.
Although a half-cup serving of cooked beets contains more carbohydrate than most vegetables, their unique benefits make them a powerful superfood.
Beet juice appears to help protect the integrity of cells lining the stomach and digestive tract. For the same reason, it may also help reduce adverse reactions to chemotherapy.
Beet greens are, in some ways, even more nutritious than the root. A half cup of cooked beet greens has fewer carbohydrates, more protein, more fiber, more vitamins A and C, and more potassium, calcium, iron, magnesium, and manganese than the beet root, and only about half its calories. What beet greens lack is the red pigment that may be the beet root’s magic ingredient.
Here is the nutritional value of raw beetroot per 100 grams:
- Calories: 43 kcal
- Carbohydrate: 9.56 g
- Dietary fiber: 2.8 g
- Fat: 0.17 g
- Protein: 1.61 g
- Folate (B9): 109 μg (27% DV)
- Manganese: 0.329 mg (16% DV)
Beetroot is a rich source of folate and a moderate source of manganese.
Cooked beet greens are high in vitamin A (beta-carotene) and vitamin C and are a good source of riboflavin and magnesium
For more information, see this article: the nutritional benefits of beet.
Onions are members of the Allium family, a group of plants with a distinct flavor generated by sulfur compounds that also have some significant health advantages. The anti-inflammatory, antioxidant, cholesterol-lowering, and cancer-fighting properties of these sulfur compounds are being studied. Eating onions and other Allium vegetables on a regular basis has been linked to a lower risk of developing numerous types of cancer. The sulfur compounds are also known to help lower blood pressure and prevent plaque formation in blood vessels, and the B 6 they give helps reduce homocysteine levels in the blood. Onions are extremely beneficial to cardiovascular health!
Onions contain chromium, which is necessary for optimal sugar metabolism, and persons at risk of diabetes may benefit from its glucose-regulating qualities.
Another sulfur component found in onions that has recently been studied may help inhibit bone absorption, lowering the risk of osteoporosis.
According to studies, the more pungent the onion, the more phenols and flavonoids it contains—and the more probable it is to be beneficial to your health.
Here is the nutritional value of raw onion per 100 grams:
- Calories: 40 kcal
- Carbohydrate: 9.34 g
- Dietary fiber: 1.7 g
- Fat: 0.1 g
- Protein: 1.1 g
- Vitamin B6: 0.12 mg (9% DV)
- Vitamin C: 7.4 mg (9% DV)
- Manganese: 0.129 mg (6% DV)
Eggplant is nutritionally low in macronutrient and micronutrient content, but the capability of the fruit to absorb oils and flavors into its flesh through cooking expands its use in the culinary arts.
The most common eggplant in North American cuisine is purple. That rich purple skin is the source of an interesting anthocyanin called nasunin. Nasunin has antioxidant properties, is a scavenger of free radicals, and has been shown in the laboratory to protect cell membranes, including brain cells, from oxidative damage.
Another eggplant nutrient, chlorogenic acid, is an antioxidant and works to slow the release of glucose into the bloodstream after eating. In fact, it’s sold in some countries as a weight-loss supplement.
Eggplant is among a small number of foods that contain measurable amounts of oxalates, so overconsumption can cause problems for those with kidney disease, gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a low-oxalate diet.
Here is the nutritional value of raw eggplant per 100 grams:
- Calories: 25 kcal
- Carbohydrate: 5.88 g
- Dietary fiber: 3 g
- Fat: 0.18 g
- Protein: 0.98 g
- Pantothenic acid (B5): 0.281 mg (6% DV)
- Vitamin B6: 0.084 mg (6% DV)
- Folate (B9): 22 μg (6% DV)
- Manganese: 0.232 mg (11% DV)
Eggplant is composed mostly of water and contains only small amounts of manganese nutrients.
See the full nutritional values and benefits of eggplant for more information.
Remember that the carbohydrate content can vary depending on factors like preparation and cooking methods. While these vegetables are relatively high in carbohydrates, they also offer essential nutrients, fiber, and other health benefits. If you're following a specific dietary plan or have concerns about your carbohydrate intake, here is a chart of low carb vegetables you might need.