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# Glycemic load of vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.

Glycemic Index: Eating pure glucose is given a ranking of 100 – all other foods are in relation to this. So a food with a glycemic index of 95 raises blood sugar almost as much as pure glucose, but a food with a glycemic index of 20 doesn't raise blood sugar much at all. It's important to keep in mind, though, that the glycemic index does not take portion size into account.

Low Glycemic Load - Less than 80 points per day
Medium Glycemic Load - 80-120 points per day
High Glycemic Load - Over 120 points per day

## Low-Carb Vegetables

'Sprouts' (bean, alfalfa, etc.)
'Greens' – lettuce, spinach, chard, etc.
1 cup raw chard: .7 gram effective (net) carbohydrate plus .6 gram fiber and 7 calories
1 large chard leaf: 1 grams effective (net) carbohydrate plus 1 gram fiber and 9 calories
4 oz. (¼ pound) raw chard: 2.5 grams effective (net) carbohydrate plus 1.5 grams fiber and 21 calories
½ cup cooked chard: 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories

### Chard

1 cup raw chard: 1
1 large chard leaf: 1
4 oz. (¼ pound) raw chard: 2
½ cup cooked chard: 2

'Hearty Greens' - collards, mustard greens, kale, etc.
4 oz. (¼ pound) raw kale: 9 grams effective (net) carbohydrate plus 2.5 grams fiber and 56 calories
½ cup cooked kale: 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories

### Kale

½ cup cooked kale: 2
4 oz. (¼ pound) raw kale: 4
'Radicchio and endive' count as greens
'Herbs' - parsley, cilantro, basil, rosemary, thyme, etc.
'Bok Choy'
1 cup chopped raw bok choy: 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories
4 oz. (¼ pound) raw bok choy: 1 gram effective (net) carbohydrate plus 1 gram fiber and 14 calories
½ cup cooked bok choy: 2 grams effective (net) carbohydrate plus 1 gram fiber and 10 calories

### Estimated Glycemic Load Bok Choy

1 cup raw bok choy: 1
4 oz. (¼ pound) raw bok choy: 1
½ cup cooked bok choy: 1
'Bamboo Shoots'
'Celery'
½ cup chopped celery: 1 gram effective (net) carbohydrate plus 1 gram fiber and 8 calories
1 small celery stalk (5“ long): 1 gram effective (net) carbohydrate and 3 calories
1 medium celery stalk (7-8” long): 1 gram effective (net) carbohydrate plus 1 gram fiber and 6 calories
1 large celery stalk (11-12“ long): 2 grams effective (net) carbohydrate plus 1 gram fiber and 10 calories

### Celery

½ cup chopped celery: 1
1 small celery stalk (5” long): 0
1 medium celery stalk (7-8“ long): 0
1 large celery stalk (11-12” long): 1
'Radishes'
½ cup sliced radishes (about 2 oz.): 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories
1 medium radish (about ¾ in to 1 inch in diameter): .1 gram effective (net) carbohydrate plus .1 gram fiber and 7 calories
¼ lb (4 oz.) radishes: 2 grams effective (net) carbohydrate plus 2 grams fiber and 18 calories

### Radishes

½ cup sliced radishes (about 2 oz.): 0
1 medium radish (about ¾ in to 1 inch in diameter)s: 0
¼ lb (4 oz) radishes: 1
'Sea Vegetables' (Nori, etc)
'Mushrooms'

  ½ cup sliced or chopped raw white mushrooms: 1 gram effective (net) carbohydrate and 8 calories
  1 medium white mushroom (3 medium mushrooms weigh about 2 oz): .5 gram effective (net) carbohydrate and 4 calories
  4 oz mushroom (about 5 large mushrooms, 6 medium mushrooms, or 11 small mushrooms): 2.5 grams effective (net) carbohydrate plus 1 gram fiber and 25 calories

### White Mushrooms

  ½ cup sliced mushroom: 1
  1 medium mushroom: 0
  4 oz mushroom (¼ lb.): 2

'Kohlrabi'
'Cabbage' (or sauerkraut)

½ cup chopped cabbage: 1.5 gram effective (net) carbohydrate plus 1 gram fiber and 11 calories

  ½ cup shredded cabbage: 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories

  1 small head of cabbage (4½" diameter; about 25 oz): 23 grams effective (net) carbohydrate plus 18 grams fiber and 178 calories

### Cabbage

  ½ cup chopped cabbage: 1

  ½ cup shredded cabbage: 0

  1 small head of cabbage (4½" diameter; about 25 oz): 14

'Jicama'
'Avocado'

½ cup cubes of California avocados: 1 gram effective (net) carbohydrate plus 5 grams fiber and 120 calories

  1 average California avocado (about 5 oz.): 3 grams effective (net) carbohydrate plus 9 grams fiber and 227 calories

  1 average Florida avocado (about 11 oz.): 7 grams effective (net) carbohydrate plus 17 grams fiber and 365 calories

There is no scientific study of the glycemic index of avocados. Since avocados have a lot of fat and fiber compared to the relatively small amount of carbohydrate, the glycemic index and load of avocado are likely to be very low.

* 'Asparagus'

  ½ cup chopped asparagus (about 2.5 oz): 1 gram effective (net) carbohydrate plus 1.5 gram fiber and and 13 calories
  1 medium asparagus spear (5¼" to 7" long): .3 grams effective (net) carbohydrate plus .3 grams fiber and 3 calories
  4 oz asparagus (¼ lb.): 2 grams effective (net) carbohydrate plus 2.5 grams fiber and 22 calories

### Asparagus

  ½ cup chopped (about 5 oz): 1

  1 medium asparagus spear (5¼" to 7" long): 0

  4 oz asparagus (¼ lb.): 2

'Okra'
'Cucumbers' (or pickles without added sugars)

  ½ cup sliced cucumber:with peel: 2 grams effective (net) carbohydrate and 8 calories; without peel: 1 gram carbohydrate and 7 calories
  1 medium cucumber (about 8" long): with peel: 9 grams effective (net) carbohydrate plus 2 grams fiber and 45 calories; without peel: 4 grams effective (net) carbohydrate plus 2 grams fiber and 34 calories
  4 oz cucumber (¼ lb.): 4 grams effective (net) carbohydrate plus .5 gram fiber and 17 calories; without peel: 2 grams effective (net) carbohydrate plus 1 gram fiber and 14 calories

### Cucumbers

  ½ cup sliced cucumber: 1
  1 medium cucumber( about 8" long): 3
  4 oz cucumber (¼ lb.): 1

'Green Beans and Wax Beans'

  ½ cup green beans (or about 10 4" beans): 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories
  ¼ lb (4 oz) green beans: 4 grams effective (net) carbohydrate plus 2 grams fiber and 35 calories

### Green Beans

  ½ cup green beans (or about 10 4" beans): 1

  ¼ lb (4 oz) green beans: 3

'Fennel'
'Cauliflower'

  ½ cup cauliflower (50 grams): 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories
  1 medium head of cauliflower (5-6" diameter; about 20 oz): 16 grams effective (net) carbohydrate plus 14 grams fiber and 144 calories
  ¼ lb. (4 oz) cauliflower: 3 grams effective (net) carbohydrate plus 3 gram fiber and 28 calories

### Cauliflower

  ½ cup chopped cauliflower: 1

  1 medium head of cauliflower (5-6" diameter; about 20 oz): 14

  ¼ lb. (4 oz) cauliflower: 3

'Broccoli'

  ½ cup chopped broccoli: 2 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories
  1 medium broccoli spear (5" long): 2 grams effective (net) carbohydrate plus 1 gram fiber and 11 calories
  ¼ lb. (4 oz) broccoli: 5 grams effective (net) carbohydrate plus 3 gram fiber and 38 calories

### Broccoli

  ½ cup chopped broccoli: 1
  1 medium broccoli spear (5" long): 1
  ¼ lb. (4 oz) broccoli: 3

'Peppers'
'Green Bell Peppers'

½ cup chopped green Bell pepper: 2.5 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories

  ½ cup sliced green Bell pepper: 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 9 calories

  1 medium green Bell pepper (about 2¾" long and 2½" or about 4¼ oz.): 6 grams effective (net) carbohydrate plus 2 grams fiber and 24 calories

### Green Bell Peppers

  ½ cup chopped green Bell pepper: 1

  ½ cup sliced green Bell pepper: 1

  1 medium green Bell pepper (about 2¾" long and 2½" or about 4¼ oz.): 2

* 'Red Bell Peppers'

  ½ cup chopped red Bell pepper: 3 grams effective (net) carbohydrate plus 1.5 grams fiber and 23 calories
  ½ cup sliced red Bell pepper: 2 grams effective (net) carbohydrate plus 1 gram fiber and 14 calories
  1 medium red Bell pepper (about 2¾" long and 2½" or about 4¼ oz.): 5 grams effective (net) carbohydrate plus 2 grams fiber and 37 calories

### Red Bell Peppers

  ½ cup chopped red Bell pepper: 1.5
  ½ cup sliced red Bell pepper: 1

  1 medium red Bell pepper (about 2¾" long and 2½" or about 4¼ oz.): 2

'Jalapeno Peppers'

¼ cup sliced jalapeno pepper: 1 gram effective (net) carbohydrate plus ½ gram fiber and 7 calories

  1 medium jalapeno pepper (about ½ oz): ½ grams effective (net) carbohydrate plus ½ gram fiber and 4 calories

### Jalapeno Peppers

  ¼ cup sliced jalapeno pepper: less than 1

  1 medium jalapeno pepper (about ½ oz: 0

'Summer Squash'

½ cup raw sliced summer squash: 1.5 gram effective (net) carbohydrate plus .5 gram fiber and 12 calories

  4 oz raw summer squash (¼ lb.): 2 grams effective (net) carbohydrate plus 1 gram fiber and 18 calories

### Summer Squash

  ½ cup sliced summer squash: 1

  4 oz. summer squash (¼ lb.): 2

'Zuchinni'

  ½ cup chopped zucchini: 1.5 gram effective (net) carbohydrate plus 1 gram fiber and and 10 calories
  1 medium zucchini (about 7 oz): 5 grams effective (net) carbohydrate plus 2 grams fiber and 31 calories
  4 oz zucchini (¼ lb.): 3 grams effective (net) carbohydrate plus 1 gram fiber and 18 calories

### Zucchini

  ½ cup chopped zucchini: 1

  1 medium zucchini(about 7 oz): 3

  4 oz zucchini (¼ lb.): 2

'Brussels Sprouts'
'Scallions or green onions'

  ½ cup chopped green onion: 3 grams effective (net) carbohydrate plus 1.5 grams fiber and 16 calories
  1 medium green onion (about 4" long): ½ gram effective (net) carbohydrate plus ½ gram fiber and 5 calories
  1 ounce chopped green onion: 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories

### Green Onions

  ½ cup raw chopped onions: 1
  1 medium green onion (about 4" long): 0

  1 ounce chopped green onion: 0

'Snow Peas/Snap Peas/Pea Pods'

½ cup edible pea pods, chopped, raw: 2.5 grams effective (net) carbohydrate plus 1 grams fiber and 21 calories

  ½ cup cooked edible pea pods: 3 grams effective (net) carbohydrate plus 2 grams fiber and 32 calories

  4 oz (¼ lb) edible pea pods, raw: 6 grams effective (net) carbohydrate plus 3 grams fiber and 47 calories

### Glycemic Load of Peas

  ½ cup edible pea pods, raw: 1

  ½ cup cooked edible pea pods: 2

  4 oz (¼ lb) edible pea pods, raw: 3

'Tomatoes'

  ½ cup chopped tomatoes: 2.5 grams effective (net)carbohydrate plus 1 gram fiber and 16 calories
  1 tomato, 3 inches in diameter (6.5 oz): 5 grams effective (net) carbohydrate plus 2 grams fiber and 33 calories
  1 medium cherry tomato (about ½ ounce): ½ gram effective (net) carbohydrate and 3 calories
  1 medium plum tomato (about 2 oz): 2 grams effective (net) carbohydrate plus 1 gram fiber and 11 calories

There is no scientific study about the glycemic index of tomatoes. Since tomatoes have a fairly low amount of fiber, it could be similar to or slightly lower than that of tomato juice, which two studies showed to be 38.

### Tomatoes

  ½ cup chopped tomatoes: 1
  1 tomato, 3 inches in diameter (6.5 oz): 2
  1 medium cherry tomato (about ½ ounce): 0

  1 medium plum tomato (about 2 oz): 1

'Eggplant'

  ½ cup raw eggplant, cubed: 1 gram effective (net) carbohydrate plus 1.5 grams fiber and 10 calories
  ½ cup boiled cubed eggplant: 3 grams effective (net) carbohydrate plus 1 gram fiber and 17 calories
  1 medium eggplant, peeled (about 1 lb. after peeling): 10 grams effective (net) carbohydrate plus 16 grams fiber and 110 calories
  1 medium eggplant, unpeeled (about 1¼ lb.): 13 grams effective (net) carbohydrate plus 19 grams fiber and 132 calories

### Eggplant

  ½ cup raw eggplant, cubed: 1
  ½ cup boiled cubed eggplant: 1
  1 medium eggplant, peeled (about 1 lb. after peeling): 7
  1 medium eggplant, unpeeled (about 1¼ lb.): 8

'Tomatillos'

½ cup chopped or diced tomatillos: 3 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories

  1 medium tomatillo (about 1 ounce): 1 gram effective (net) carbohydrate plus 1 gram fiber and 11 calories

  ¼ lb (4 oz) tomatillos: 4 grams effective (net) carbohydrate plus 2 grams fiber and 36 calories

### Tomatillos

  ½ cup chopped or diced tomatillos: 1

  1 medium tomatillo (about 1 ounce): 0

  ¼ lb (4 oz) tomatillos: 2

'Artichokes'

  ½ cup artichoke hearts (about 3 oz without liquid): 3 gram effective (net) carbohydrate plus 7 grams fiber and and 45 calories
  1 medium cooked artichoke (120 grams drained): 4 grams effective (net) carbohydrate plus 10 grams fiber and 64 calories
  1 large cooked artichoke (160 grams drained): (estimate from published data) 6 grams effective (net) carbohydrate plus 11 grams fiber and 76 calories

### Artichokes

  ½ cup artichoke hearts: 2

  1 medium artichoke (120 grams): 3

  1 large artichoke (160 grams): 4

'Turnips'

½ cup raw turnip cubes: 3 grams effective (net) carbohydrate plus 1 gram fiber and 18 calories

  1 medium turnip, a little over 4 oz (¼ lb): 6 grams effective (net) carbohydrate plus 2 grams fiber and 34 calories

  ½ cup cooked mashed turnip: 3.5 grams effective (net) carbohydrate plus 3 grams fiber and 25 calories

No studies of the glycemic index of turnips has been reported. There is one study of rutabagas, which are similar. The glycemic index for that study was 72.

### Glycemic Load of Turnips

  ½ cup raw turnip cubes: 1

  1 medium turnip, a little over 4 oz (¼ lb): 2

  ½ cup cooked mashed turnip: 1

'Pumpkin'
'Rutabagas'

  ½ cup raw rutabaga cubes: 4 grams effective (net) carbohydrate plus 2 grams fiber and 25 calories
  4 oz (¼ lb) raw rutabaga: 6 grams effective (net) carbohydrate plus 3 grams fiber and 40 calories

There is glycemic index study of rutabagas on record, which showed a glycemic index of 72.

### Glycemic Load of Rutabagas

  ½ cup raw rutabaga cubes: 2
  4 oz (¼ lb) raw rutabaga: 3

'Spaghetti Squash'

½ cup cooked spaghetti squash: 4 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories

  1 oz. cooked spaghetti squash: 2 grams effective (net) carbohydrate plus .5 gram fiber and 8 calories

  4 oz cooked spaghetti squash (¼ lb): 5.5 grams effective (net) carbohydrate plus 2 grams fiber and 30 calories

One glycemic index study of “winter squash” reported an average of 41.

### Glycemic Load of Spaghetti Squash

  ½ cup cooked spaghetti squash: 1

  1 oz. cooked spaghetti squash: 1

  4 oz cooked spaghetti squash (¼ lb): 2

'Celery Root (Celeriac)'

½ cup raw celeriac* : 4 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories

  1 oz. raw celeriac: 2.5 gram effective (net) carbohydrate plus .5 gram fiber and 12 calories

  4 oz. (¼ lb.) raw celeriac: 10 grams effective (net) carbohydrate plus 2 grams fiber and 47 calories

(NOTE: In the USDA database, “1 cup of raw celeriac” is equated to 156 grams of the vegetable, which is a little over 5½ ounces. This seems way off to me. I have weighed several different celery roots - sliced, chopped, and processed into small pieces. It always comes out between 3 and 4 ounces per cup. Therefore, in a rare departure from the database, I am using 3½ ounces (about 100 grams) to equal one cup. If you want to be sure, it's probably more accurate to weigh it.)

### Celeriac

  ½ cup raw celeriac: 2
  1 oz. celeriac: 1
  4 oz. (¼ lb.) celeriac: 4

'Carrots'

  ½ cup chopped raw carrot: 4 grams effective (net) carbohydrate plus 2 grams fiber and 26 calories
  1 medium baby carrot (about 3 per oz): 1 gram effective (net) carbohydrate and 4 calories
  2 oz (56 grams) raw baby carrots: 3 grams effective (net) carbohydrate plus 2 grams fiber and 20 calories
  ½ cup cooked sliced carrots: 4 grams effective (net) carbohydrate plus 2 grams fiber and 27 calories

The studies on the glycemic index of carrots have wildly varied results. Carrots got a bad glycemic reputation, because of one study of (probably cooked) carrots that showed a GI of 92. A study of raw carrots, however, came up with a GI of 16, and two other studies of cooked carrots showed GIs of 32 and 49. It's probably safe to say that raw carrots have a lower GI than cooked ones.

Since the computation of the glycemic load is based on the index, it is probably also difficult to assign a glycemic load to carrots. These, though, are commonly used numbers:

  ½ cup chopped raw carrots: 1
  1 medium baby carrot (about 3 per oz): 0
  2 oz (56 grams) raw baby carrot: 1
  ½ cup cooked sliced carrots: 2

'Onions'

  ½ cup chopped raw onion: 6 grams effective (net) carbohydrate plus 1 gram fiber and 32 calories
  1 medium onion (2.5" in diameter; about 4 oz.): 8 grams effective (net) carbohydrate plus 2 grams fiber and 44 calories
  1 slice raw onion, 1/8 inch thick: 1 gram effective (net) carbohydrate and 6 calories

Looking for a lower-carb substitute for onions? Try green onions (scallions, spring onions).

As with most non-starchy vegetables, there is no scientific study of the glycemic index of onions However, some of the carbohydrate in onions is in the form of oligosaccharides, which would tend to lower the glycemic effect.

### Onions

  ½ cup raw chopped onions: 2
  1 medium onion (2.5" in diameter; about 4 oz.): 4

  1 slice raw onion, 1/8 inch thick: 0

'Leeks'

  ½ cup raw leeks: 6.5 grams effective (net) carbohydrate plus 1 gram fiber and 28 calories
  ½ cup chopped cooked leeks: 3 grams effective (net) carbohydrate plus 1 gram fiber and 16 calories
  1 ounce raw leeks: 3 grams effective (net) carbohydrate plus 1 gram fiber and 17 calories

### Leeks

  ½ cup raw chopped chopped leeks: 3
  ½ cup chopped cooked leeks: 2
  1 ounce raw leeks: 2

=Starchy (High Carb) Vegetables= The main vegetables to be avoided when reducing carbohydrates are the starchier and sweeter vegetables:

Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)
Beets

½ cup chopped raw beet: 4.5 grams effective (net) carbohydrate plus 2 grams fiber and 29 calories

  1 beet about 2" in diameter: 6 grams effective (net) carbohydrate plus 2 grams fiber and 35 calories

  1 oz (28 grams) raw beets: 3 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories

  ½ cup cooked sliced beets: 6 grams effective (net) carbohydrate plus 2 grams fiber and 37 calories

  ½ cup canned beets (drained): 5 grams effective (net) carbohydrate plus 2 grams fiber and 27 calories

  ½ cup canned pickled beets: 14 grams effective (net) carbohydrate plus 3 grams fiber and 74 calories

Compare the Carb Counts of Root Vegetables Glycemic Index for Beets

One study of the glycemic index of beets has been reported, which produced an average of 64, with most people scoring between 48 and 70.

Glycemic Load of Beets

  ½ cup chopped raw beet: 2

  1 beet about 2" in diameter: 3

  1 oz (28 grams) raw beet: 1

  ½ cup cooked sliced beets: 3

  ½ cup canned beets (drained):2

  ½ cup canned pickled beets:< 6

Peas

½ cup peas: 7 grams effective (net) carbohydrate plus 4 grams fiber and 59 calories

  ½ cup cooked peas: 8 grams effective (net) carbohydrate plus 4 grams fiber and 67 calories

  ½ cup frozen uncooked peas: 7 grams effective (net) carbohydrate plus 3 grams fiber and 55 calories

### Glycemic Index for Peas Three studies of fresh and frozen peas had an average glycemic index of 48.

  ½ cup raw peas: 4

  ½ cup cooked peas: 5

  ½ cup frozen uncooked peas: 4

Winter Squashes, such as acorn and butternut

½ cup raw butternut squash, cubed: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories

  1 oz. raw butternut squash: 3 grams effective (net) carbohydrate plus .5 gram fiber and 13 calories

  4 oz raw butternut squash (¼ lb): 11 grams effective (net) carbohydrate plus 2.5 grams fiber and 50 calories

### Glycemic Index for Butternut Squash One glycemic index study of “winter squash” reported an average of 41.

  ½ cup raw butternut squash, cubed: 2

  1 oz. butternut squash: 1

  4 oz butternut squash (¼ lb): 4

Water Chestnuts
Parsnips

1 medium parsnip, (9“ long; and about 5.5 oz.) cooked: 21 grams effective (net) carbohydrate plus 6 grams fiber and 114 calories

  ½ cup sliced raw parsnips: 9 grams effective (net) carbohydrate plus 3 grams fiber and 50 calories

  ¼ lb (4 oz) raw parsnips: 15 grams effective (net) carbohydrate plus 6 grams fiber and 84 calories

### Glycemic Index for Parsnips One study of the glycemic index of parsnips produced an average score of 97 (glucose is 100).

Glycemic Load of Parsnips

  1 medium parsnip (9" long; and about 5.5 oz.), cooked: 10

  ½ cup sliced raw parsnips::5

  ¼ lb (4 oz) raw parsnips: 7

Potatoes in all forms

½ cup diced raw potato:12 gram effective (net) carbohydrate plus 2 grams fiber and 58 calories

  1 medium potato (2½ to 3½ inches in diameter; about 7.5 oz): 35 grams effective (net) carbohydrate plus 5 grams fiber and 164 calories

  1 large potato (3 to 4½ inches in diameter; about 13 oz): 60 grams effective (net) carbohydrate plus 8 grams fiber and 284 calories

  ½ cup mashed potato made with milk (no butter):17 grams effective (net) carbohydrate plus 2 grams fiber and 87 calories

  ½ cup mashed potato made from dehydrated (instant) potatoes with milk:13 grams effective (net) carbohydrate plus 2 grams fiber and 114 calories

Glycemic Index for Potatoes Studies of the glycemic index of potatoes are many and varied. The results are everywhere from 56 to 111. Most of the computed averages are in the mid to high eighties. Why are potatoes more glycemic than sugar?

More Information about the Glycemic Index

### Potatoes

  ½ cup diced raw potato: 6

  1 medium potato (2½ to 3½ inches in diameter; about 7.5 oz):17

  1 large potato (3 to 4½ inches in diameter; about 13 oz): 29

  ½ cup mashed potato made with milk (no butter): 8

  ½ cup mashed potato made from dehydrated (instant) potatoes with milk: 7

### Sweet Potatoes

1 medium sweet potato (5” long, 2“ in diameter; about 4 oz - ¼ lb): 20 grams effective (net) carbohydrate plus 4 grams fiber and 105 calories

  ½ cup cooked mashed sweet potato: 18 grams effective (net) carbohydrate plus 3 grams fiber and 92 calories

  ½ cup canned unsweetened sweet potatoes, mashed: 25 grams effective (net) carbohydrate plus 2 grams fiber and 116 calories

Glycemic Index for Sweet Potatoes The averages in studies of sweet potatoes ranged between 44 and 78, with an average of 61.

  1 medium sweet potato (5" long, 2" in diameter; about 4 oz - ¼ lb): 10

  ½ cup cooked mashed sweet potato:9

  ½ cup canned unsweetened sweet potatoes, mashed: 12

### Corn

½ cup raw corn kernals: 18 grams effective (net) carbohydrate plus 3 grams fiber and 89 calories

  1 small ear corn (5½ to 6½ inches long; about 3 oz.): 20 grams effective (net) carbohydrate plus 2 grams fiber and 96 calories

  1 large ear corn (7¾ to 9 inches long; 4-4½ oz.): 27 grams effective (net) carbohydrate plus 3 grams fiber and 127 calories

  ½ cup canned corn kernals: 14 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories

  ½ cup frozen (unprepared) corn: 15 grams effective (net) carbohydrate plus 2 grams fiber and 72 calories

Glycemic Index for Corn Glycemic index studies of corn report averages of anywhere from 37 to 62. An average GI of 54 is commonly used.

More Information about the Glycemic Index

  ½ cup raw corn kernals: 8

  1 small ear corn (5½ to 6½ inches long; about 3 oz.): 9

  1 large ear corn (7¾ to 9 inches long; 4-4½ oz.): 12

  ½ cup canned corn kernals: 6

  ½ cup frozen (unprepared) corn:7 
* Plantains

source: http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm