How Many Carbs Are in Vegetables?

By: Micaela Young, M.S.  |  Diabetic Living Summer 2018

Up your carb know-how with this handy reference guide that includes carbohydrate amounts for a typical serving size of 20 different vegetables.

It's no secret that vegetables are the foundation of a healthy diet. They are important sources of many nutrients, including potassium, fiber and vitamin C, that promote good health and may reduce the risk of some chronic conditions like heart disease. Aim to eat at least 2.5 cups (or equivalent) every day, per the USDA's dietary guidelines. What equals 1 cup? In general, 1 cup of raw or cooked vegetables or 2 cups of raw leafy greens.

If you have diabetes, keeping track of your carbohydrates—no matter the source—is key. Stay on target while loading your plate full of fresh vegetables with this reference guide.

Related: Healthy Recipes That Swap Carbs for Veggies

Carbs per Vegetable Serving

Asparagus (boiled)
1/2 cup (6 spears): 3.7 g carbohydrates

Bell Pepper (red, raw)
1/2 cup chopped: 3.5 g carbohydrates

Broccoli (boiled)
1/2 cup chopped: 5.6 g carbohydrates

Cabbage (red, raw)
1 cup chopped: 6.6 g carbohydrates

Carrots (raw)
1 large (8"): 6.9 g carbohydrates

Cauliflower (boiled)
1/2 cup (1" pieces): 2.6 g carbohydrates

Celery (raw)
1 large stalk (11"): 1.9 g carbohydrates

Corn (boiled)
1/2 cup: 15.6 g carbohydrates

Cucumber (raw with peel)
1/2 cup: 1.9 g carbohydrates

Garlic (raw)
1 clove: 1 g carbohydrates

Green Beans (boiled)
1/2 cup: 4.9 g carbohydrates

Kale (raw)
1 cup: 1.4 g carbohydrates

Mushrooms (button, cooked)
1/2 cup sliced: 2.2 g carbohydrates

Onion (yellow, sautéed)
1/2 cup chopped: 3.4 g carbohydrates

Peas (boiled)
1/2 cup: 12.5 g carbohydrates

Red Potato (baked)
1 medium (2.5"): 33.9 g carbohydrates

Romaine Lettuce (raw)
1 cup shredded: 1.6 g carbohydrates

Spinach (raw)
1 cup: 1 g carbohydrates

Sweet Potato (baked in skin)
1/2 cup: 20.7 g carbohydrates

Tomato (raw)
1/2 cup sliced: 3.5 g carbohydrates

Watch: What a Healthy Low-Carb Day Looks Like

More Healthy Ways to Eat Carbs:

Best Healthy Carbs for Diabetes
30 Healthy Low-Carb Foods to Eat
7-Day, 1,200-Calorie Low-Carb Meal Plan