List Of Starchy Vegetables & Their Carbohydrates

The humble potato is not the only starchy vegetable with a high carbohydrate content. Whether you need more carbohydrates for high-energy activities or are trying to limit them, it is a good idea to become more familiar with starchy vegetables. Root vegetables are not the only ones with high starch content. Some are technically fruits, but their taste, texture and preparation methods cause them to be classified as vegetables in their countries of origin.

Legumes

Legumes include garbanzo, pinto, kidney and white beans, lima beans, dried beans, such as black-eyed, split yellow and green peas, and miso. Legumes are both a starch and a very lean meat exchange, states the Exercise Prescription on the Net website. You can have up to 2/3 cup lima beans, 1/2 cup garbanzo, pinto, kidney, or white beans, lentils or any dried peas, or just 3 tbsp. miso for 15 g of carbohydrate.

Corn

Eat 1/2 cup of corn for 15 g of carbohydrate or one medium-size ear of corn for 20 g, states Columbia University Medical Center's Naomi Berrie Diabetes Center. You can eat 3 cups of popcorn for the same 15 g as canned corn, but the larger serving leaves you feeling more satisfied.

Exotics

Chamote and plantain are also classed as starchy vegetables, although technically, plantain is a fruit. Chamote is a Mexican sweet potato typically cooked with tomatoes and onion, states Red Salsa, Green Salsa Spanish Immersion of Veracruz, Mexico. Plantains look like long bananas, but they taste more like potatoes when the skin is green, explains the Centers for Disease Control and Prevention's Fruit and Veggies: More Matters website. A single 1/2-cup serving of plantain provides 24 g of carbohydrate.

Winter Squash

Squash is another starchy vegetable that is technically a fruit. Hard squashes include acorn, butternut and spaghetti. Spaghetti squash make a good substitute for pasta, with just 4 g of carbohydrate per 1/2-cup serving, according to the Carbs Information website.