Originally published on December 21, 2020; Updated and republished on March 24, 2025 and November 29, 2025.
Table of Contents
What are Starchy Vegetables?
Starchy vegetables get a bad rap for being “unhealthy.” I mean, potatoes and corn aren’t even really in the vegetable food group, right? Many blame starch for preventing weight loss and wreaking havoc on blood sugar levels. Discover the reasons why starchy vegetables are must-have foods.
So, which vegetables are starchy?
Starchy Vegetable List
- Cassava
- Corn
- Green Peas
- Green Split Peas
- Parsnips
- Potatoes
- Sweet Potatoes
- Taro
- Yams
- Adzuki beans
- Black beans
- Black Lentils
- Black-eyed peas
- Brown Lentils
- Cannellini beans
- French Green Lentils
- Garbanzo beans
- Great Northern beans
- Green Lentils
- Kidney beans
- Lima beans
- Mung bean
- Navy beans
- Pinto beans
- Red Lentils
- Soybeans/edamame
- Split Red Lentils
Winter Squash
- Acorn Squash
- Blue Hubbard Squash
- Buttercup Squash
- Butternut Squash
- Carnival Squash
- Delicata Squash
- Kabocha Squash
- Red Kuri Squash
- Spaghetti Squash
Benefits
Starchy vegetables are rich in nutrients.
Antioxidants
Antioxidants protect the body against cell damage and may prevent many chronic diseases. Antioxidants are found in many vegetables. Eating foods with a variety of colors can help increase the variety of antioxidants consumed.
Vitamins & Minerals
Starchy vegetables are a good source of many vitamins and minerals including B Vitamins and Potassium.
Energy
Starchy vegetables provide energy, mainly in the form of carbohydrates. They do contain small amounts of protein as well.
Gut Health
Starchy vegetables support gut health and a healthy microbiome due to the presence of fiber and resistant starch. These components also contribute to feelings of fullness, reducing hunger, and regulating appetite.
Starchy vegetables are naturally low in fat.
These high fiber, low fat foods can be included in most diets. They are associated with improving cholesterol and triglyceride levels. They may also help improve insulin sensitivity.
Economical
Many of these foods are shelf stable, nutrient dense, and lower in cost compared to other food groups.
They can be purchased in various forms such as fresh, frozen, and dried.
Many people find it healthy to buy shelf stable foods in bulk.
Amazon sells a variety of bulk dried beans.
What are Carbohydrates?
Carbohydrates, protein, and fats are macronutrients that make up the foods you eat. Calorie content of foods is based on the composition of these nutrients.
Simple and complex are the two categories of carbohydrates.
- Complex Carbohydrates include starches and fiber.
- Simple Carbohydrates are sugars.
Simple carbs are in foods like milk, fruit, honey, desserts, and sugary beverages. Since starchy vegetables complex carbohydrates. Complex carbohydrates are generally better for managing blood sugar levels.
Starchy Vs. Non-Starchy Vegetables
Starchy vegetables have more carbohydrates than non-starchy vegetables. Here is a comparison of the carbohydrates in a starchy veggie like potatoes compared to a non-starchy veggie like broccoli.
1 cup of potatoes = 33 grams of carbohydrate
1 cup of broccoli = 6 grams of carbohydrate
(Click here for a non starchy vegetables list.)
Counting Carbohydrates
If you have Type 1 or Type 2 Diabetes, you might count your carbohydrates to keep your blood sugar levels healthy. Some people count carbohydrates to lose weight.
If you’re not sure how counting carbohydrates works, here is a brief summary:
1 serving of carbohydrates = 15 grams of carbs
Each serving of these starchy vegetables is 15 grams of carbohydrate.
½ cup Garbanzo beans
½ cup mashed potatoes
½ cup corn
1 cup butternut squash
To reach 30 grams of carbohydrates, you’d have to eat 1 cup of Garbanzo beans. This would make two servings of carbohydrates because one serving of carbohydrates is 15 grams of carbohydrates.
Non-starchy vegetables contain much less carbohydrates.
One serving of non-starchy vegetables contains approximately 5 grams of carbohydrates.
How Much Should You Eat?
Each person requires a different amount of calories and carbohydrates. Most diets include some form of complex carbohydrate at each meal. Meals that don’t contain any form of complex carbohydrate may be too low in calories to be filling or may be high in fat.
People who have prediabetes, diabetes, or who take medication (including insulin) may need to know exactly how many grams of carbohydrate per meal they should eat. We recommend working with a Registered Dietitian who can calculate your nutrition needs in more detail.
Frequently Asked Questions
Is Corn a Starchy Vegetable?
Of all vegetables, corn has one of the highest levels of. Corn is a starchy vegetable.
(Check out our blog post about Corn Allergy if you can’t eat corn.)
Is Broccoli a Starchy Vegetable?
No, broccoli is a non-starchy vegetable.
Are Peas a Starchy Vegetable?
Peas are a starchy vegetable.
Are Beets a Starchy Vegetable?
Beets are not a starchy vegetable because there are only 8 grams of carbohydrates in a ½ cup of beets.
Are Carrots a Starchy Vegetable?
No, carrots are not a starchy vegetable. Carrots are a non-starchy vegetable.
Is Cauliflower a Starchy Vegetable?
Cauliflower is not a starchy vegetable. It is a non-starchy vegetable.
Is Zucchini a Starchy Vegetable?
Zucchini is not a starchy vegetable. It is a non-starchy vegetable.
Are Green Beans a Starchy Vegetable?
Green Beans are not a starchy vegetable. Green Beans are a non-starchy vegetable.
Are Sweet Potatoes a Starchy Vegetable?
Yes. Sweet Potatoes are a starchy vegetable.
What are Starchy Root Vegetables?
Starchy Root Vegetables are tubers and roots including: potato, sweet potato, yams, cassava, and taro.
Are Plantains and Green Bananas Starchy Vegetables?
These nutritious foods are similar to other starchy vegetables due to their nutritional content and how they are used in cooking. However, they are actually starchy fruits.
Private Practice Registered Dietitian Perspective
In my practice, I see patients for a range of conditions. I provide very personalized recommendations to each patient and do not provide “cookie cutter” diets or programs.
However, I do recommend balanced meals to most of my patients. The exact portion sizes and food choices vary a lot but the foundation of the strategy is similar for most patients. Most patients do well with balanced meals that contain foods from different food groups, including grains and starchy carbohydrates.
It is very common for patients to tell me they are cutting out bread, rice, and potatoes in an attempt to lose weight or improve their blood sugar. Very often, this leads to other problems such as over eating higher fat foods and being very hungry in between meals.
In these cases, I stress that minimally processed foods that contain complex carbohydrates (such as potatoes and other starchy vegetables), can be part of balanced meals. When patients learn this eating pattern, they are often much more satisfied and find the diet to be sustainable and beneficial.
Bottom Line
Starchy vegetables sometimes get labeled “unhealthy” due to being higher in calories and carbohydrates than non-starchy vegetables. This is unfortunate because low calorie does not equate to healthy. And, high calorie / high carbohydrate does not equate to unhealthy.
Starchy carbohydrate foods are very nutritious and have many health benefits. They are enjoyable and reliable staple foods for many cuisines. These foods are part of a healthy diet for many people.
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