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Carbohydrates 9 Canadian Academy of Sports Nutrition caasn

Vegetables: Contents of Carbohydrates

Vegetables

Serving Size

Carbohydrate (grams)

Alfalfa sprouts

1 cup (30 grams)

2

Arrowroot

1 cup, raw, sliced

16

Artichoke

One, medium

14

Arugula

100 grams

4

Asparagus

6 spears (100 grams)

4

Avocado

One, medium (200 grams)

16

Basil

100 grams

3

Beets

One cup

13

Bok Choy

One cup

3

Broccoli

One cup

11

Brussels Sprouts

One cup

12

Cabbage

One cup

9

Carrot

One cup

11

Cauliflower

One cup

6

Celery

One cup

4

Chard (Swiss)

100 grams

4

Chili Pepper

One cup, chopped

15

Collard Greens

100 grams

6

Corn (kernels)

One cup

29

Coriander (Cilantro)

100 grams

4

Cucumber

One cup, sliced

4

Chicory

One cup, chopped

2

Dill

100 grams

7

Eggplant

100 grams, sliced, unpeeled

6

Endive

One cup, chopped

2

Gai-Lan

One cup

3

Garlic

3 cloves

3

Green Beans

One cup

10

Green Peas

One cup

22

Kale

One cup, chopped,   uncooked

7

Leek

One cup, chopped

13

Lentils

One cup, cooked

40

Lettuce

One cup, shredded

1.5

Mustard Green

One cup, chopped

3

Mushroom

One cup, sliced

2

Okra

One cup, uncooked

7

Onion

One cup, chopped

15

Parsley

One cup, fresh

4

Parsnip

One cup, sliced

24

Pepper, Bell

One cup, chopped

7

Potato

One, medium

38

Pumpkin

One cup, cooked

12

Radicchio

One cup, shredded

2

Radish

One cup, sliced

4

Rhubarb

One, chopped

6

Snap Peas

One cup

22

Snow Peas

One cup

22

Spinach

One cup, uncooked

2

Squash

One cup, cooked

5

Sweet Potato

One, medium

24

Tomato

One cup, sliced

7

Turnip

One cup, sliced

8

Turnip Greens

One cup, chopped

4

Watercress

One cup, chopped

0.5

Yam

One cup, uncooked

42

Zucchini

One cup, cooked

5