Here is some information about the carbohydrate content in vegetables and the vegetable carbohydrate chart.
Carbohydrate Content in Vegetables
Carbohydrates are pivotal nutrients required for a balanced diet. Their prime role is to produce energy required for the smooth functioning of the body. Widely categorized into simple and complex, carbohydrates are found in every major food group, including grains, fruits and vegetables. As far as vegetables are concerned, some of them are a rich source of carbohydrates, while others contain only traces of the nutrient. Generally, the amount of carbohydrates in a vegetable is calculated when the vegetable is in its raw state. Eating non-starchy vegetables that are low in calories and carbohydrates helps you regulate your weight as well as providing you with a sound and healthy body. It will make sure that one is not easily susceptible to cholesterol, heart diseases and obesity. A regular intake of vegetables such as tomato, spinach, broccoli and cucumber keeps you hale and healthy as most of them are rich in vitamins and helps you fight cancer cells. If you are interested to keep a check on the amount of carbs in your diet, then this article will be handy. Explore the list given below and get information on the content of carbohydrates in vegetables per 100g.
Carbohydrates In Vegetables
| Vegetable |
Carbohydrates |
| Asparagus |
2g |
| Aubergine |
2.3g |
| Calories in Beans |
8-18g |
| Beetroot |
8g |
| Broccoli |
2g |
| Brussels Sprouts |
4g |
| Cabbage |
4g |
| Carrot |
8g |
| Cauliflower |
3g |
| Celery |
1g |
| Chicory |
3g |
| Courgette |
2g |
| Fennel |
1.9g |
| Gherkins |
2.8g |
| Gourd |
1g |
| Leek |
3g |
| Lettuce |
1.5g |
| Marrow |
2g |
| Mushroom |
0.5g |
| Okra |
3g |
| Onion |
8g |
| Spring Onion |
6g |
| Parsnip |
12g |
| Peas |
10-15g |
| Peppers |
1.6g |
| Potato |
15-25g |
| Pumpkin |
2.1g |
| Radish |
2g |
| Spinach |
1.5g |
| Swede |
5g |
| Sweet Corn |
19.02g |
| Tomatoes |
3g |
| Turnip |
4.5g |
| Watercress |
0.3g |
| Yam |
27g |
Low & Rich Carb Vegetables
- Among the common vegetables, sweet potatoes and potatoes have the highest amount of carbohydrates as a medium potato containing 26 grams and a medium sweet potato contains 23 grams.
- While sweet corn is a starchy vegetable, it contains 18 grams of carb. Those with low carbohydrates are cucumber, lettuce, green onion, summer squash, asparagus and cauliflower. These low carb vegetables are highly preferred in case you are on a diet plan.
- Low carb vegetables are not only for dieters but are regarded as necessary components for a healthy life. They provide the body with the essential vitamins, fiber and minerals, thus protecting the skin against diabetes, heart disease and cancers.
- Low carb vegetables have a huge fan following as they contain fewer amounts of carbohydrates and sugar which enable people to eat them in large amounts without gaining weight.
- Red vegetables including raw tomatoes, red onion and red cabbage have minimal amounts of carbohydrates. Certain orange and yellow vegetables like bell peppers, pumpkin and summer squash also contain minimal amount of carbohydrates.
- It is important to boost your diet with good carb at the same time, to curb bad carbohydrates. Have the maximum intake of yellow summer squash, zucchini, mushrooms, celery, asparagus, cabbage, artichokes while avoid Potatoes, beets, corn.
- Despite being low in carbs, vegetables such as spinach are loaded with vitamin K., folate, beta carotene and iron and tomatoes are low in calories and fights heart disease and prostate cancer.
- Avoid steaming your vegetables in low-calorie or low-fat dressings. While opting for canned or frozen vegetables, make sure sugar, cream syrup or sauce is not added.
Few Combinations
- Those non-starchy vegetables with the most amounts of carbohydrates are winter squash, carrots and beets. Their 1 cup serving has 11 to 16 grams of carbohydrates.
- While, cauliflower and tomatoes and Broccoli, Brussels sprouts have 5 to 8 grams of carb in 1 cup, a salad made of two cups of lettuce and a cup each of sliced carrots and zucchini has 20 grams of carbohydrates.
- Try a medium baked potato with one cup of Broccoli and you will end up having 32 grams, which is equal to the amount of carbohydrates found in one sweet potato.
- Intake of starchy vegetables helps you to obtain the 130 grams of recommended carbohydrates.
- While a 5.3 ounce of raw tomato had 5 grams of carb, a 100-gram raw pumpkin has about 6.5 grams of carbohydrates, 5.3-ounce of raw bell pepper has 25 calories and 6 grams, and a 3.5-ounce of raw summer squash provides 4 grams of carbohydrates.
While a 5.3-ounce serving of raw onion has 5 grams of carbohydrates, 3-ounce of raw mushrooms has 3 grams of carb, raw radishes contain 3 grams of carbohydrates and eggplant has provides 5.88 grams of carbohydrates.
Regular intake of low-carbohydrate vegetables helps you lead a healthy lifestyle. It not only enables to regulating your weight but also helps in fighting diabetes, heart diseases, obesity and other weight related issues. Hope this article familiarizes you with some of the rich and low-carb vegetables.
