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Starchy vegetables are vegetables with more carbohydrate, mostly as starch, than leafy or watery vegetables. The Dietary Guidelines for Americans list white potatoes, corn, green peas, lima beans, plantains, cassava, taro, yam, water chestnuts and a few others in this group. A cooked cup of corn or peas has roughly 25 to 31 grams of carbohydrate in USDA data, compared with about 5 grams for cauliflower or zucchini. Starchy does not mean unhealthy: many of these foods supply fiber, potassium and vitamin C. Below is a starchy vegetables list with USDA nutrition, how starchy vs non-starchy vegetables compare, and how cooking changes the numbers.
Peptide Labs does not sell vegetables or vegetable products. This article is general nutrition information, not medical advice.
Key Takeaways
- The Dietary Guidelines starchy group includes white potatoes, corn, green peas, lima beans, plantains, cassava, taro and yam.
- Starchy vegetables have roughly 25 to 58 grams of carbohydrate per cooked cup in USDA data.
- Green peas and lima beans are the protein and fiber standouts of the group.
- A baked medium potato with skin supplies about 20% of the Daily Value for potassium.
- How you cook them matters: fries and buttery mash add fat and often sodium.
What are starchy vegetables?
The Dietary Guidelines for Americans sort vegetables into five subgroups. The starchy subgroup lists breadfruit, burdock root, cassava, corn, jicama, lotus root, lima beans, plantains, white potatoes, salsify, taro root, water chestnuts, yam and yucca. Green peas are grouped with starchy vegetables because they are eaten fresh rather than dried, while green beans sit with the other vegetables.
Sweet potatoes and winter squash such as butternut and acorn are classed as red and orange vegetables, not starchy ones, even though USDA data show they carry a similar amount of carbohydrate per cup. If you are counting carbohydrates, it helps to count them the same way; our sweet potato guide covers that vegetable in detail.
Starchy vegetables list with USDA nutrition
Values come from USDA FoodData Central SR Legacy entries for cooked vegetables without salt, using common serving sizes from the same database. Percent Daily Values (%DV) follow the FDA Daily Values.
| Vegetable, cooked (FDC ID) | Serving | Calories | Carbohydrate | Fiber (%DV) | Protein | Potassium (%DV) |
|---|---|---|---|---|---|---|
| Potato, baked with skin (170093) | 1 medium, 173 g | 161 | 36.6 g | 3.8 g (14%) | 4.3 g | 926 milligrams (20%) |
| Sweet corn, boiled (169999) | 1 cup, 149 g | 143 | 31.3 g | 3.6 g (13%) | 5.1 g | 325 milligrams (7%) |
| Green peas, boiled (170420) | 1 cup, 160 g | 134 | 25.0 g | 8.8 g (31%) | 8.6 g | 434 milligrams (9%) |
| Lima beans, boiled (169135) | 1 cup, 170 g | 209 | 40.2 g | 9.2 g (33%) | 11.6 g | 969 milligrams (21%) |
| Parsnips, boiled (170009) | 1 cup, 156 g | 111 | 26.5 g | 5.6 g (20%) | 2.1 g | 573 milligrams (12%) |
| Green plantain, boiled (168216) | 1 cup, 137 g | 166 | 39.9 g | 3.6 g (13%) | 1.5 g | 396 milligrams (8%) |
| Ripe plantain, baked (169131) | 1 cup, 139 g | 215 | 57.5 g | 3.1 g (11%) | 2.1 g | 663 milligrams (14%) |
| Taro (168486) | 1 cup, 132 g | 187 | 45.7 g | 6.7 g (24%) | 0.7 g | 639 milligrams (14%) |
| Yam (170072) | 1 cup, 136 g | 158 | 37.4 g | 5.3 g (19%) | 2.0 g | 911 milligrams (19%) |
| Sweet potato, baked (168483) | 1 cup, 200 g | 180 | 41.4 g | 6.6 g (24%) | 4.0 g | 950 milligrams (20%) |
| Acorn squash, baked (169293) | 1 cup, 205 g | 115 | 29.9 g | 9.0 g (32%) | 2.3 g | 896 milligrams (19%) |
Green peas and lima beans bring the most protein and fiber, which is why they also appear on our lists of high-fiber foods. Potatoes, yams and lima beans are notable potassium sources; see potassium foods for the wider picture. Ripe plantains are much sweeter than green ones: USDA data show far more sugar and less starch in baked ripe plantain than in boiled green plantain. Taro and yam are the most carbohydrate-dense per cup.
Starchy vs non-starchy vegetables
Non-starchy vegetables include leafy greens, broccoli, cauliflower, green beans, zucchini, peppers, cucumbers and carrots. They are mostly water and fiber, so a cup has far fewer calories and carbohydrates than a cup of starchy vegetables.
| Non-starchy vegetable (FDC ID) | Serving | Calories | Carbohydrate | Fiber | Protein |
|---|---|---|---|---|---|
| Spinach, raw (168462) | 1 cup, 30 g | 7 | 1.1 g | 0.7 g | 0.9 g |
| Cucumber, raw (168409) | 1 cup, 104 g | 16 | 3.8 g | 0.5 g | 0.7 g |
| Zucchini, boiled (169292) | 1 cup, 180 g | 27 | 4.8 g | 1.8 g | 2.1 g |
| Cauliflower, boiled (170397) | 1 cup, 124 g | 29 | 5.1 g | 2.9 g | 2.3 g |
| Red bell pepper, raw (170108) | 1 cup, 149 g | 39 | 9.0 g | 3.1 g | 1.5 g |
| Green beans, boiled (169141) | 1 cup, 125 g | 44 | 9.8 g | 4.0 g | 2.4 g |
| Broccoli, boiled (169967) | 1 cup, 156 g | 55 | 11.2 g | 5.1 g | 3.7 g |
| Carrots, boiled (170394) | 1 cup, 156 g | 55 | 12.8 g | 4.7 g | 1.2 g |
The two groups do different jobs. Non-starchy vegetables add volume, vitamins and fiber for few calories, while starchy vegetables add energy and, in the case of peas and lima beans, plant protein. The CDC’s plate method for diabetes meal planning puts it simply: fill half the plate with non-starchy vegetables such as salad, green beans and broccoli, one quarter with lean protein, and one quarter with carbohydrate foods, which include potatoes and peas. That is a picture of balance, not a prescription; your clinician or dietitian can adjust it for you. For carbohydrate counting, our guide to low-carb foods lists more non-starchy options.
How cooking changes starchy vegetables
The potato itself is a modest food; what is added to it changes the numbers. These USDA values are per 100 grams so the forms can be compared directly.
| Potato form (FDC ID) | Calories per 100 g | Fat per 100 g | Sodium per 100 g |
|---|---|---|---|
| Baked, flesh and skin (170093) | 93 | 0.1 g | 10 milligrams |
| Boiled in skin (170438) | 87 | 0.1 g | 4 milligrams |
| Mashed with whole milk and margarine (170037) | 113 | 4.2 g | 333 milligrams |
| Frozen fries, oven-heated, no salt added (170118) | 168 | 5.2 g | 32 milligrams |
The Dietary Guidelines note that young Americans eat white potatoes and corn more often than other vegetable subgroups, often fried or prepared with butter and salt. Baking, boiling, steaming and roasting with a little oil keep starchy vegetables closer to their natural profile. Canned vegetables can carry sodium: in USDA data a drained cup of canned sweet corn has about 336 milligrams of sodium, versus almost none for boiled fresh corn, so look for no-salt-added cans.
Are starchy vegetables healthy?
Yes, in sensible amounts and with simple preparation. They supply carbohydrate for energy along with fiber, potassium, vitamin C and B vitamins, and the Dietary Guidelines count them as vegetables, not as grains. They do carry more calories per cup than non-starchy vegetables, so they fit well as one part of a plate. Pairing them with protein, as in a potato with beans or peas with fish, makes a more filling meal; our guides to lentils and quinoa cover other carbohydrate foods with protein, and our sibling guide to low sugar fruits covers the fruit side of the plate.
Who should ask a clinician first
- People with diabetes: starchy vegetables count as carbohydrate foods. Your clinician or dietitian can help fit them into your plan; see also low glycemic foods.
- People told to limit potassium: potatoes, yams and lima beans are high in potassium in USDA data. Kidney disease and some medicines change how much potassium is right for you; ask your care team and see our potassium guide.
- People eating less on GLP-1 medicines: peas and lima beans give more protein per bite than potatoes; our GLP-1 diet guide has more ideas.
Frequently Asked Questions
What are starchy vegetables?
The Dietary Guidelines list white potatoes, corn, green peas, lima beans, plantains, cassava, taro, yam, water chestnuts, jicama and a few others as starchy vegetables.
Is corn a starchy vegetable?
Yes. The Dietary Guidelines place corn in the starchy vegetable subgroup. A cooked cup has about 31 grams of carbohydrate in USDA data.
Are peas a starchy vegetable?
Yes. Green peas are grouped with starchy vegetables, while green beans are counted as non-starchy.
Are carrots starchy?
No. Carrots are a red and orange vegetable with about 13 grams of carbohydrate per cooked cup in USDA data, about half that of corn.
What are some non-starchy vegetables?
Leafy greens, broccoli, cauliflower, green beans, zucchini, peppers, cucumbers, mushrooms and onions.
Are potatoes bad for you?
No. A baked potato with skin has fiber, potassium and vitamin C. Fried or heavily buttered potatoes add fat and often sodium.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest, Sweet Potato Nutrition: Calories, Vitamin A and Sweet Potato vs Potato, Low Carb Foods List: Vegetables, Fruits, Proteins and Nuts.