Carbohydrate Counts of Root Vegetables

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

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.)

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

Full Carb Profile of Potatoes

Turnips

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

Rutabagas

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

Sweet Potatoes

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

Yam

Note: I can't ascertain what kind of yam is referred to in the 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. See this Comparison from About/com's Home Cooking Site.

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

Celery Root (Celariac)

• 1 cup raw cubed (156 grams) - 11 grams of carbohydrate plus 3 grams fiber
• 1 cup cooked pieces (145 grams) - 7 grams carb, 2 grams fiber

Carrots

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

Full Carb Profile of Carrots

Parsnips

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

Beets

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