Carbohydrates in Vegetables
Written by Sky Taylor, Diet Bites
The Low Carbohydrate Vegetables
The vegetables that are light in carbohydrate gram content (total after the dietary fiber has been subtracted) include the following foods.
Note: The following data is based on serving size as indicated in our nutrition data chart below.
Those with about one to two grams include: celery, chives, endive, garlic, parsley, radish, shallots and watercress. Most of these vegetables are used for seasoning and flavoring purposes - or for decorating the serving platter or meal plate.
Those foods that contain about three to five grams include: asparagus, broccoli, cabbage, cauliflower, cucumber, eggplant, leeks, mushrooms, peppers, scallions, spinach, yellow squash, zucchini, Swiss chard, and turnips.
Let's take a look at the vegetables containing about six to ten carbohydrate grams: artichoke hearts, beets, Brussels sprouts, carrots, okra, onions, pumpkin, rutabagas, butternut squash, Hubbard and spaghetti squash, tomatoes, and water chestnuts.
The High Carbohydrate Vegetables
And now for the big boys which exceed ten grams: corn, parsnips, potatoes, acorn squash, sweet potatoes and yams. Keep in mind that potatoes and parsnips are often compared to one another - as are sweet potatoes and yams.
Out of all the vegetables on our list, the one that exceeds all others significantly is the potato at 51 total carbohydrate grams.
Does this mean that we should leave those tators in the ground and avoid them in our weight loss plan? Certainly not! They are packed with essential vitamins and minerals that delight the human body - and can be a part of almost every healthy diet plan.
What should be avoided are additives which add energy values to the potato in an unhealthy manner - such as butter, margarine, sour cream and so forth.
Some of the best additives for your baked potato include: chopped tomatoes, steamed broccoli and cooked, drained beans - such as black or red beans.
Carb Grams in Vegetables
Serving size equals 1/2 cup unless otherwise noted.
Vegetables containing up to 13 carb grams:
Artichoke Hearts, Asparagus, Beets, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Peppers, Pumpkin, Radish, Rhubarb, Rutabagas, Scallions, Shallots, Chives, all varieties of Squash, Cucumber, Celery, Eggplant, Endive, Spinach, Leeks, all varieties of Lettuce, Swiss Chard, Tomato, Mushrooms, Okra, Turnips, Onions, Water Chestnuts, Parsley, Watercress, and Parsnips.
Notable Vegetables High in Carb Grams
Yams, medium - 19 g
Corn, 1 ear - 20 g
Sweet Potato, 4 ounces - 28 g
Potato, about 7 ounces - 51 g
Carbs in Ketchup
Many individuals add a dollop of ketchup to their fried potatoes, particularly when fast dining. A single serving contains about 4 carbohydrate grams.
Catsup makes a tasty and beautiful glaze for meatloaf.
Carbs in Hummus
Hummus is a dip prepared with chickpeas, garlic and sesame seed paste (tahini) which is popular in the Middle Eastern diet.
One cup of commercially prepared hummus contains about 408 calories, 19.43 protein grams, 23.62 fat grams, 35.15 carb grams and 14.8 dietary fat grams.
One Tablespoon of commercially prepared hummus contains about 25 calories, 1.19 protein grams, 1.44 fat grams, 2.14 carb grams and 0.9 dietary fat grams.
HOMEMADE HUMMUS NUTRITION DATA & FACTS
One cup of homemade hummus contains about 435 calories, 11.96 protein grams, 21.13 fat grams, 49.50 carb grams and 9.8 dietary fat grams.
One Tablespoon of homemade hummus contains about 27 calories, 0.73 protein grams, 1.29 fat grams, 3.02 carb grams and 0.6 dietary fat grams.
Great natural choices....
Loaded with fat, but what about carbs?
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