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List of Starchy Vegetables & Their Carbohydrates

by
author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
List of Starchy Vegetables & Their Carbohydrates
A large bowl of roasted potatoes. Photo Credit voltan1/iStock/Getty Images

Although it’s a good idea to include a variety of starchy and nonstarchy vegetables in your diet, starchy vegetables are higher in total carbs and often a better source of energy, especially for athletes, notes Iowa State University Extension and Outreach. Although eating too many carbs can contribute to weight gain and obesity, the recommended dietary allowance, or RDA, for carbs is 130 grams per day.

Carbs in Potatoes

Potatoes are excellent sources of starch and fiber. Therefore, eating potatoes -- especially with the skin on -- is one of the best ways to obtain energy and stay feeling full for long periods of time. A 1-cup portion, or 200 grams, of a baked sweet potato with the skin provides about 41 grams of total carbs, including 6.6 grams of fiber and 13 grams of sugar -- the rest of the carbs are mainly in the form of starch. A 200-gram portion of cooked red potatoes with the skin contains about 39 grams of total carbs, including 3.6 grams of fiber, 3 grams of sugar and the rest of the carbs from starch.

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Corn and Peas

Also classified as starchy vegetables, corn and peas are excellent sources of fiber and total carbs. A 1-cup portion of cooked sweet yellow corn contains about 31 grams of total carbs, including 3.6 grams of fiber, 6.8 grams of sugar and the majority of carbs in the form of starch. A cup of cooked green peas provides 25 grams of total carbohydrates, 8.8 grams of fiber and 9.5 grams of sugar.

Carbs in Beans

Similar to peas, most beans are protein- and fiber-rich in addition to being starchy vegetables. For example, 1 cup of black beans contains 41 grams of carbs, a cup of garbanzo beans provides 45 grams of carbohydrates and a 1-cup portion of pinto beans contains about 45 grams of total carbs. These starchy beans all contain 12 to 16 grams of dietary fiber and 0 to 8 grams of sugar per cup -- meaning the majority of carbs in beans are in the form of starch.

Carrots and Squash

Though slightly lower in carbs than potatoes, legumes, corn and peas, carrots and squash are also sources of starch. A cup of cooked butternut squash contains 22 grams of total carbohydrates, including 6.6 grams of fiber, 4 grams of sugar and about 11.5 grams of starch. One cup of cooked carrots provides about 12.8 grams of total carbs, including 4.7 grams of fiber, 5.4 grams of sugar and about 2.7 grams carbs in the form of starch.

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References

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