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Starchy vs. Non-Starchy Vegetables: Nutritional Differences and Benefits

Vegetables are highly nutritious and protect against chronic illnesses. This article explores the benefits and key differences between starchy and non-starchy vegetables, including nutrition, fiber, carbs, and health impact.

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Starchy vs. Non-Starchy Vegetables: Lists & Differences
Last updated on February 2, 2026, and last reviewed by an expert on February 2, 2026.

Eating plenty of vegetables each day is essential for good health.

Starchy vs. Non-Starchy Vegetables: Lists & Differences

Vegetables are nutritious and rich in fiber, vitamins, and minerals. They also offer protection against chronic illnesses, including diabetes, obesity, and heart disease — with research showing that higher vegetable intake significantly reduces cardiovascular disease risk.1

There are two main categories of vegetables: starchy and non-starchy. Starchy types include potatoes, corn, and beans, while non-starchy types include broccoli, tomatoes, and zucchini.

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The key distinction lies in their starch content, a type of carbohydrate. But these vegetables differ in several other ways too.

This article examines the benefits and key differences between starchy and non-starchy vegetables.

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What are starchy and non-starchy vegetables?

Starch is the main type of carbohydrate in your diet.

It’s often called a complex carb because it’s made up of several sugar molecules joined together.

Starch is found in bread, cereals, noodles, pasta, and starchy vegetables. Most vegetables contain only small amounts and are classified as non-starchy.

Cooked starchy vegetables like potatoes pack about 15 grams of carbs and 80 calories per 1/2 cup (70–90 grams). Non-starchy types like broccoli contain roughly 5 grams of carbs and 25 calories in an equivalent portion.

US health agencies recommend eating 2.5 cups of vegetables daily — both starchy and non-starchy.

Here are common examples for each group:

List of starchy vegetables

List of non-starchy vegetables

Summary: Vegetables can be classified into two main types based on their starch content. Starchy vegetables include potato, corn, peas, and lentils, while non-starchy varieties include broccoli, tomatoes, cauliflower, and mushrooms.

Starchy and non-starchy vegetables are rich in nutrients

Both starchy and non-starchy vegetables have impressive nutrient profiles.

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While nutrient content varies by vegetable type and cooking method, all types naturally contain essential vitamins and minerals.

Vegetables rank among the richest sources of potassium, vitamin K, folate, and magnesium. These nutrients support bone health, heart health, and healthy pregnancy.

They also provide smaller amounts of iron and zinc.

What’s more, vegetables are loaded with antioxidants like vitamins C and E — compounds that protect cells from damage caused by free radicals and oxidative stress.

Antioxidants may slow aging and reduce your risk of chronic diseases including heart disease, cancer, and diabetes.

Vegetables are also naturally low in sugar, fat, and sodium, so you can eat generous portions without negative health effects.

Summary: Starchy and non-starchy vegetables are rich in many important vitamins and minerals, including potassium, folate, and vitamin K. Both types are a good source of antioxidants, such as vitamins C and E.

Starchy and non-starchy vegetables are rich in fiber

Another shared feature of starchy and non-starchy vegetables is their high fiber content.

While fiber content varies by type, most starchy vegetables contain 4–6% fiber — about 2–4 grams per 1/2 cup (70–90 grams), or 6–14% of the reference daily intake.

Some starchy vegetables pack even higher amounts. Lentils, beans, and chickpeas contain 5–8 grams of fiber per 1/2 cup (70–90 grams) — 20–32% of your daily needs.

Non-starchy vegetables are also fiber-rich. Most contain 2–3.5% fiber and 1.5–2.5 grams per 1/2 cup, covering 7–10% of your daily requirements.

Fiber keeps your bowel movements regular. Research shows it may also prevent digestive conditions like inflammatory bowel disease, reduce cholesterol and blood sugar levels, and lower your risk of heart disease and diabetes.2

Eating a range of starchy and non-starchy vegetables daily is a great way to meet your fiber needs and support digestive and overall health.

Suggested read: 22 High-Fiber Foods You Should Eat for Better Health

Summary: Both starchy and non-starchy vegetables are good sources of fiber, which promotes digestive health and may reduce your risk of heart disease and diabetes.

Starchy vegetables are higher in carbs and calories

Some types of starchy vegetables — including potato and corn — have caused controversy due to their high starch content.

Though some people believe they should be avoided altogether, starchy vegetables provide a range of beneficial nutrients and can make a healthy addition to your diet when consumed in moderation.

Compared to their non-starchy counterparts, starchy vegetables contain higher numbers of carbs and calories.

Carbs

One big difference between starchy and non-starchy vegetables is their carb content.

Starchy vegetables pack around 3–4 times more carbs than non-starchy types, with about 11–23 grams of carbs in every 1/2 cup (70–90 grams).

For this reason, if you have diabetes or follow a low-carb diet, you may want to limit your intake of starchy vegetables.

That’s because they contain a similar number of carbs as bread, rice, and cereals. Starchy vegetables can raise your blood sugar levels faster than non-starchy types.

However, all starchy vegetables except potatoes rank low to medium on the glycemic index (GI). This measures how much and quickly a food raises blood sugar levels after eating.

Therefore, most starchy vegetables produce a slow, low rise in blood sugar levels despite their carb content.

If consumed in moderation — in servings of about 1/2–1 cup (70–180 grams) — starchy vegetables may be suitable for people with diabetes or those maintaining a low-carb diet.

Calories

Due to their high carb content, starchy vegetables also have more calories — around 3–6 times more than non-starchy vegetables.

While calorie content varies depending on the type, most starchy vegetables provide 60–140 calories for each 1/2-cup (70–90-gram) serving, compared to 15–30 calories in the same amount of non-starchy vegetables.

Therefore, be mindful of your portion size and cooking method when preparing and consuming starchy vegetables, especially if you’re trying to lose weight. The calories can quickly add up.

However, consuming 1/2–1 cup (70–180 grams) of boiled, roasted, baked, or steamed starchy vegetables at each meal is unlikely to result in excess weight gain when incorporated into a healthy diet.

Summary: Starchy vegetables have 3–6 times more calories and carbs than non-starchy types. As a result, it’s important to eat starchy vegetables in moderation, especially if you have diabetes or are looking to lose weight.

Starchy vegetables are a better source of resistant starch and protein

Starchy vegetables are also a great source of resistant starch and protein, both of which have several health benefits.

Resistant starch

Starchy vegetables are especially rich in resistant starch.

Resistant starch acts similarly to soluble fiber. It passes through your digestive tract mostly unchanged, then gets broken down by beneficial gut bacteria.

When gut bacteria break down resistant starch, they produce short-chain fatty acids (SCFAs).

Resistant starch and SCFAs have several positive effects on your body. Research shows they may improve bowel function, protect against digestive conditions like ulcerative colitis, and help regulate blood sugar and cholesterol.3

Suggested read: Diabetes Diet: Foods for Diabetics to Manage Blood Sugar

Starchy vegetables like beans, peas, and corn contain around 1–5% resistant starch.

Potatoes contain relatively low amounts at 1%. However, this increases to about 5% when potatoes are cooked and left to cool — such as in a potato salad.

Protein

Lastly, some starchy vegetables — especially beans, chickpeas, and lentils — are good protein sources.

They’re some of the best sources of plant-based protein, as they contain up to 9 grams of protein in a 1/2 cup (70–90 grams), or 18% of the recommended daily intake.

For this reason, beans, lentils, and chickpeas make great substitutes for meat in vegetarian and vegan diets.

Their protein content may promote feelings of fullness, keeping your appetite and weight under control. It can also help build and preserve muscle mass and strength.

Summary: Most starchy vegetables are an excellent source of resistant starch. Some, such as beans and lentils, are also high in plant-based protein and a good alternative to meat in vegetarian and vegan diets.

Non-starchy vegetables contain many nutrients but few calories

Non-starchy vegetables are very low in calories, with only 15–30 calories in a 1/2 cup (70–90 grams).

For this reason, you can eat large portions of non-starchy vegetables without taking in enough calories to gain weight.

They’re also comprised of about 90–95% water, making them a good source of hydration in your diet. Therefore, non-starchy vegetables can help you meet your daily fluid needs.

Despite their low-calorie content, non-starchy vegetables are high in fiber and contain essential vitamins and minerals. They have small amounts of almost all the vitamins and minerals you need.

Additionally, non-starchy vegetables are low in carbs — only 4–6 grams in a 1/2 cup (70–90 grams). As a result, they have little impact on blood sugar levels and are suitable for people following low-carb diets or who have diabetes.

It’s best to consume various non-starchy and starchy vegetables throughout the day. They will add color, nutrients, and flavor to your meals for very few calories.

Suggested read: 44 Healthy Low-Carb Foods That Taste Incredible

Summary: Non-starchy vegetables are very low in calories and have a high water content. Still, they pack an impressive nutrient profile and provide nearly all the necessary vitamins and minerals.

The healthiest ways to eat starchy and non-starchy vegetables

In addition to their health benefits, starchy and non-starchy vegetables are delicious, versatile, and easy to add to your diet.

Fresh and frozen whole vegetables are generally considered the healthiest options, followed by juiced and canned varieties.

Remember that juicing reduces fiber content while canning often adds sugar and salt.

What’s more, preparation and cooking methods greatly impact these vegetables’ nutritional quality.

Choose cooking methods like baking, boiling, and steaming while limiting unhealthy condiments, such as sauces or dressings, to avoid extra calories, salt, and fat.

It’s also best to limit your consumption of fried and processed vegetable products — such as corn and potato chips — as they can be high in calories, fat, and salt.

For good health, eat at least 2.5 cups of starchy and non-starchy vegetables each day to maximize your vitamin and nutrient intake.

Summary: Both starchy and non-starchy vegetables can be a healthy and delicious addition to your diet. The healthiest vegetable dishes are boiled, steamed, or baked with the skin on — without unhealthy toppings such as sauces or dressings.

Summary

Both starchy and non-starchy vegetables pack an impressive amount of vitamins, minerals, and fiber.

Starchy vegetables have more carbs, calories, protein, and resistant starch. They should be consumed in moderation — especially if you have diabetes, follow a low-carb diet, or are trying to lose weight.

Non-starchy vegetables are very low in calories while offering similar amounts of fiber and nutrients as starchy varieties.

Suggested read: Vegan Grocery List for Beginners | Essential Plant-Based Foods

Both starchy and non-starchy make delicious and nutritious additions to your diet if prepared and cooked healthily.

Aim to incorporate at least 2.5 cups of both types into your daily meals to make the most of the different nutritional qualities each provides.

  1. Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056. PubMed ↩︎

  2. Threapleton DE, Greenwood DC, Evans CE, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013;347:f6879. PubMed ↩︎

  3. Shen D, Bai H, Li Z, et al. Positive effects of resistant starch supplementation on bowel function in healthy adults: a systematic review and meta-analysis of randomized controlled trials. Int J Food Sci Nutr. 2017;68(2):149-157. PubMed ↩︎

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