Carbohydrate Counts of Root Vegetables

Carbs and fiber in potatoes, turnips, carrots, etc.

a variety of root vegetables
Root vegetables aren't all high in carbohydrate. Schon & Probst/Getty Images

When we think of root vegetables, we often think of potatoes, but potatoes are very high in starch, and have a high glycemic index (the only vegetable with a higher one is parsnips). This is another way of saying that the carbohydrate in potatoes is rapidly turned into sugar and absorbed into the blood. However, many root vegetables can be substituted for potatoes. Here are carb and fiber counts for various root vegetables which might be used instead of potatoes.

(Other vegetables such as cauliflower can also be substituted for an even lower carb count.)

There are actually a few root vegetables such as radishes that are very low in carbs.

Note: The source for this data is the USDA food database. Keep in mind that data about calories, carbs, etc, are always averages of a variety of samples, which accounts for what look like inconsistencies. I have also included the total weight in grams in the particular food if you care to compare them that way. In each case, I list the number of grams of carbohydrate without fiber followed by the amount of fiber.

Potatoes

  • 1 cup of raw cubed potato (150 grams) - 22 grams of carbohydrate plus 2 grams of fiber
  • 1 cup of boiled and mashed potato (145 grams) - 29 grams of carb, 3 grams of fiber

Full Carb Profile of Potatoes (includes glycemic index and glycemic load, plus a nutritional profile)

Turnips

  • 1 cup of raw chopped turnips (130 grams) - 6 grams of carbohydrate plus 2 grams of fiber
  • 1 cup of boiled and mashed turnip (230 grams) - 7 grams of carb, 5 grams of fiber

Full Carb Profile of Turnips

Rutabagas

  • 1 cup of raw chopped rutabagas (140 grams) - 7 grams of carbohydrate plus 4 grams of fiber
  • 1 cup of boiled and mashed rutabaga (240 grams) - 17 grams of carb, 4 grams of fiber

Full Carb Profile of Rutabagas

Sweet Potatoes

  • 1 cup of raw cubed sweet potato (132 grams) - 23 grams of carbohydrate plus 4 grams of fiber
  • 1 cup of boiled and mashed sweet potato (328 grams) - 50 grams of carb, 8 grams of fiber

Full Carb Profile of Sweet Potatoes (Includes Garnet Yams)

Yam

Note: I can't ascertain what kind of yam is referred to in the USDA database. In the US, some of what are called yam (e.g. garnet yams) are a type of sweet potato and are unrelated to what is called yams in other places. Compare the different varieties and learn more.​​

  • 1 cup of raw chopped yam (150 grams) - 36 grams of carbohydrate plus 6 grams of fiber
  • 1 cup of cooked pieces of yam (136 grams) - 25 grams of carb, 5 grams of fiber

Celery Root (Celeriac)

  • 1 cup of raw celery root (100 grams) - 7 grams of carbohydrate plus 2 grams of fiber

Full Carb Profile of Celery Root (Celeriac)

Carrots

  • 1 cup of raw chopped carrots (128 grams) - 8 grams of carbohydrate plus 4 grams of fiber

Full Carb Profile of Carrots

Parsnips

  • 1 cup of raw slices of parsnip (133 grams) - 17 grams of carbohydrate plus 7 grams of fiber
  • 1 cup of boiled slices of parsnip (145 grams) - 20 grams of carb, 6 grams of fiber

Full Carb Profile of Parsnips

Beets

  • 1 cup pf raw cubed beets (136 grams) - 9 grams of carbohydrate plus 4 grams of fiber
  • 1 cup of boiled slices of beets (170 grams) - 14 grams of carb, 3 grams of fiber

Full Carb Profile of Beets

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