Carb Counts for Vegetables
Originally Published: July 27th, 2013 by: Sherrie Views: 13,756
The good news is most vegetables are low carb! What I find interesting, is even though these are still high carb, white potatoes are lower carb then sweet potato. Personally, as long as you get good quality organic ones, I don't see a reason to replace potatoes with sweet potatoes during maintenance if you like them, you can reduce their GI by simply eating them with fat or fibrous veggies which most people do!
Low Carb Vegetables (5g or less)
per 100g
Artichoke - Globe
1.3g
Asparagus
1.4g
Avocado - Fuerte, peeled
0.2g
Avocado - Hass
0.6g
Bamboo Shoots - canned, drained
1.3g
Bean, Broad
2.2g
Bean - Butter
2.3g
Bean - Green
2.7g
Broccoli
0.4g
Brussel Sprouts
2.1g
Cabbage - Bok Choy
0.6g
Cabbage - Chinese
0.9g
Cabbage - Mustard
0.7g
Cabbage - Red
2.7g
Cabbage - Savoy
2.3g
Cabbage - White
3.4g
Capsicum - Green
2.4g
Capsicum - Red
3.5g
Carrot - Mature
5.0g
Cauliflower
1.9g
Celeriac, peeled
2.8g
Celery
1.2g
Chicory / Curly Endive
0.8g
Chilli - Green
1.0g
Chilli - Red
4.2g
Chives
2.6g
Choko, peeled
3.6g
Cucumber - Apple Crystal
0.9g
Cucumber - Common
1.2g
Cucumber - Lebenese
1.9g
Cucumber - Telegraph
1.4g
Eggplant
2.4g
Endive
0.4g
Fennel
3.3g
Kohlrabi, peeled
4.2g
Leek
3.3g
Lettuce - Cos
1.8g
Lettuce - Iceberg
0.4g
Lettuce - Mignonette
1.1g
Melon - Bitter
0.2g
Melon - Hairy
2.0g
Mushroom - Common
0.3g
Olive, drained
2.6g
Onion - Brown, peeled
4.6g
Onion - White, peeled
4.8g
Onion - Spring
4.6g
Pumpkin - Golden Nugget, peeled
4.0g
Pumpkin - Jarrahdale, peeled
5.0g
Radish - Red
1.9g
Radish - White, peeled
2.9g
Shallot, peeled
3.2g
Silverbeet
1.1g
Snowpea
4.5g
Spinach - English
0.7g
Sprout - Alfalfa
0.5g
Sprout - Bean
1.4g
Squash - Button
3.2g
Squash - Scallopini
2.1g
Swede, peeled
3.7g
Sweetcorn - Baby, canned & drained
2.5g
Tomato - Cherry
2.2g
Tomato - Common
2.3g
Turnip - White, peeled
3.4g
Watercress
0.8g
Zucchini - Golden
1.1g
Zucchini - Green
1.6g
Moderate Carb Vegetables (10g or less)
Beetroot, peeled
7.7g
Broccolini, raw (calorieking)
7.3g
Carrot, Baby, peeled
5.5g
Pea, Green
8.3g
Potato - Carisma
9.0g
Potato - Spud Lite
8.9g
Pumpkin - Butternut, peeled
7.2g
Pumpkin - Queensland Blue, peeled
8.4g
High Carb Vegetables (10g or more)
Artichoke - Jerusalem
10.5g
Bean - Red
14.7g
Cassava - White, peeled
34.1g
Cassava - Yellow, peeled
26.7g
Parsnip, peeled
10.2g
Potato - Coliban, peeled
11.5g
Potato - Desiree, peeled
10.7g
Potato - New, peeled
12.8g
Potato - Pale skin, peeled
12.9g
Potato - Pontiac, peeled
12.6g
Potato - Red Skin, peeled
11.0g
Potato - Sebago, peeled
13.8g
Sweet Potato - Orange, peeled
14.1g
Sweetcorn, on cob
12.5g
Sweetcorn, frozen kernels
16.8g
Taro, peeled
23.4g