Carbohydrate-rich foods, such as starches, should make up about a third of the food you eat, according to the Food Standards Agency. Certain vegetables are rich in carbohydrates, providing energy to the body's cells. In addition to providing carbohydrates, many vegetables are rich in other nutrients and substances, such as the B vitamins, certain minerals and dietary fiber. All vegetables are fairly low in calories, making them a appropriate food option for weight management.
Squash and Corn
Winter squash are, according to the U.S. Department of Agriculture Food Guide Pyramid or MyPyramid, a subgroup of the vegetables food group -- the orange vegetables group. Examples of winter squash include Hubbard, acorn, butternut and pumpkin. According to MayoClinic.com, 1 cup of acorn or butternut squash or canned pumpkin or 1/2 cup corn provides, on average, about 80 calories, 15g carbohydrates, 2 to 3g protein and 0 to 1g fat. These starchy vegetables provide as much carbohydrate as a 1 oz. slice of wheat bread.
Peas and Beans
Black-eyed peas, split green or yellow peas are a starchy vegetable and a rich source of carbohydrates and protein. On average, 1/2 cup offers 115 calories, 20g carbohydrates, 8g protein and 1g fat. Green peas are rich in carbohydrates but lower in calories, providing 60 calories per 1/2 cup and 11g carbohydrates.
Starchy beans, another subgroup of the Food Guide Pyramid, include all varieties of lentils, black, white, kidney, pinto, garbanzo and/or re-fried beans. Like split and black-eyed peas, starchy beans are rich in carbohydrates and protein. According to the U.S. Department of Agriculture National Agricultural Library database, a 1/2 cup serving of black, great Northern or red kidney beans provides about 110 calories, 16 to 20g carbohydrates, 7.5g protein and 0 to 1g fat.
Potatoes and Yams
You're probably aware that all varieties of potatoes, sweet potatoes and yams are rich in carbohydrates. These classic starchy vegetables provide, on average, as much carbohydrates per serving as breads, cereals and grains, though not as much protein as legumes and starchy beans.
According to MayoClinic.com, a quarter of a large Russet potato, approximately 3 oz.; 1/2 cup mashed potatoes; or 1/2 cup sweet potatoes or yams, plain, without added sugars or sweeteners provides 80 calories, 15g carbohydrates, 1 to 2g protein and 0 to 1g fat.
Parsnips and Rutabagas
Parsnips and rutabagas, like potatoes, are starchy, carbohydrate-rich root vegetables. A 1/2 cup provides 63 calories, 15g carbohydrates, 1g protein and 0g fat, according to the USDA National Agricultural Library database. One cup of cooked rutabaga, cubed, provides 89 calories, 15g carbohydrates, 2g protein and 0g fat.
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