41 Non-Starchy Vegetables for a Healthy Diet

Vegetables are a great source of fiber and nutrients, but not all vegetables are created equal. Some vegetables are considered non-starchy. These tend to be low in carbohydrates and calories while being high in nutrients. Starchy vegetables, on the other hand, tend to be high in calories and may not be quite as nutritious. 

Non-starchy vegetables also have some specific health benefits. Leafy green vegetables, for example, may help reduce your risk of diabetes, heart disease, and dementia. Cruciferous vegetables can promote better weight management and boost gut health. Together, these non-starchy vegetables are also helpful for stabilizing blood sugar.

Let’s take a closer look at why non-starchy vegetables are considered some of the most nutritious.

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What are starchy and non-starchy vegetables?

Starch is a type of carbohydrate made up of many sugar molecules. When certain starches are digested and absorbed, they eventually turn into glucose (sugar) and can raise blood sugar.

Starchy vegetables

Starchy vegetables are higher in starch than other types of vegetables. While they aren’t bad for you, they have more carbohydrates and a greater impact on your blood sugar levels compared to non-starchy vegetables.

Examples of starchy vegetables include:

• Potatoes (white and sweet)

• Corn

• Peas

• Parsnips

• Yam

• Cassava

• Plantain

• Acorn and butternut squash

Non-starchy vegetables

Non-starchy vegetables contain little to no starch. This makes them lower in calories and carbohydrates. They’re also higher in fiber and water compared to starchy varieties. 

Generally speaking, non-starchy vegetables include:

• Dark green vegetables

• Red and orange vegetables

• Other vegetables not included in the above categories, like onions, mushrooms, and celery

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List of non-starchy vegetables

There are plenty of non-starchy vegetables to choose from. Here are 41 examples to consider adding to your diet:

1. Alfalfa sprouts 

2. Arugula

3. Artichoke hearts

4. Asparagus

5. Bean sprouts 

6. Beets (cooked) 

7. Bok choy 

8. Broccoli

9. Brussels sprouts 

10. Cabbage 

11. Carrots

12. Cauliflower 

13. Celery 

14. Collard greens 

15. Cucumber

16. Dandelion greens

17. Eggplant 

18. Green beans

19. Hearts of palm

20. Jicama

21. Kale

22. Kohlrabi

23. Leeks

24. Lettuce

25. Mushrooms

26. Mustard greens

27. Okra

28. Onions

29. Peppers

30. Radishes

31. Romaine

32. Rutabaga

33. Spaghetti squash

34. Spinach

35. Sugar snap peas

36. Swiss chard

37. Tomatoes

38. Turnips

39. Water chestnuts

40. Watercress

41. Zucchini

How many non-starchy vs. starchy vegetables should you eat?

In general, the current Dietary Guidelines for Americans (DGA) recommend that adults eat around 2 to 3 cups of vegetables per day. Try to get about 2 cups from non-starchy vegetables. MyPlate breaks down how much of each type of vegetable counts as a portion.

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Health benefits of non-starchy vegetables vs. starchy vegetables

Some evidence suggests that non-starchy vegetables might have a slight advantage over starchy vegetables. In particular, non-starchy vegetables have been linked to:

• Better weight control

• Protective effects against bladder cancer in women

• A lower likelihood of chronic liver problems, like fatty liver disease and fibrosis

• A lower risk of death from any cause

That said, most studies haven’t found a clear link between non-starchy vegetables and specific health benefits. But a diet rich in fruits and vegetables is linked to a lower risk of health problems, including heart disease, certain types of cancer, and Type 2 diabetes.

Non-starchy vegetables and diabetes

Because of their low carbohydrate content, non-starchy vegetables have a low glycemic index. This means they have less of an effect on your blood sugar levels compared to starchy vegetables or other carbohydrate-rich foods with higher glycemic index scores.

This makes non-starchy vegetables a good option for people with diabetes and others who may be trying to manage their blood sugar levels.

If you have diabetes — or even if you don’t — a good rule of thumb is to fill up half your plate with non-starchy vegetables and no more than one-quarter of your plate with starchy vegetables.

Tips for including more non-starchy vegetables in your diet

Here are a few ideas for how to eat more non-starchy vegetables:

• Make vegetables the focal point of your meal. Use this simple formula at mealtimes: Fill half your plate with non-starchy vegetables, one-quarter with protein, and one-quarter (or less) with starchy carbohydrates. This can help you keep an overall balanced diet.

• Make simple swaps. Try cauliflower rice instead of white rice. Experiment with mashed rutabaga instead of mashed potatoes. Or, alternate white pasta with zucchini noodles or spaghetti squash.

• Snack on more veggies. Keep washed and sliced peppers, cucumbers, and broccoli in your fridge for a grab-and-go, nutritious snack. Dip them in a tzatziki and Greek yogurt dip or guacamole.

• Add more vegetables where you can. Start lunch and dinner with a leafy green salad. Add a handful of greens into a smoothie. Stir cooked onions, peppers, and mushrooms into an egg scramble. Mix leeks and arugula into pasta sauce.

• Try different cooking strategies, herbs, and spices. Adding more veggies to your diet is easier when they taste good. Experiment with different cooking methods such as grilling, roasting, or sautéing with your favorite herbs and spices. For example, garlic and cruciferous vegetables like brussels sprouts or broccoli, make a dream team. Celery and almond butter also pair well together.

For added convenience, keep frozen or even canned versions of non-starchy vegetables on hand. Just be sure to choose options that are free of added sugar, salt, or other ingredients — you can always prepare and season them to your liking.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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