Top 10 Root Vegetables Eat with Carbohydrates for Energy and Nutrition

Root vegetables are nature’s powerhouse, delivering energy, flavor, and essential nutrients straight from the earth. Packed with carbohydrates, they’re perfect for fueling your day, whether you’re an athlete, a busy professional, or simply craving wholesome comfort food. In this post, we’ll explore the top 10 root vegetables highest in carbs, ranked by their carbohydrate content per serving (typically 1 cup or ~150-200g, cooked unless noted). Plus, we’ll highlight their nutritional benefits and how to incorporate them into your meals!

1. Cassava (Yuca) – 78.4g Carbs per 1 Cup (Raw)

Cassava takes the crown as the carb king of root vegetables. This starchy tuber is a staple in tropical cuisines, offering a whopping 78.4 grams of carbs per cup (raw). It’s a fantastic energy source, rich in fiber and vitamin C. Whether boiled, mashed, or made into fries, cassava is versatile and filling. Try it in a hearty stew or as crispy yuca fries for a carb-packed treat.

Pro Tip: Peel and cook thoroughly, as raw cassava contains cyanogenic compounds that need to be neutralized.

2. Sweet Potato – 58.1g Carbs per 1 Cup (Boiled, Mashed)

Sweet potatoes are a nutritional darling, delivering 58.1 grams of carbs per cup (boiled, mashed, without skin). Their complex carbs provide sustained energy, while their high vitamin A (beta-carotene) and fiber content support eye health and digestion. Roast them with olive oil, mash them with cinnamon, or slice them into wedges for a nutrient-dense side.

Fun Fact: Orange-fleshed sweet potatoes are higher in vitamin A than white or purple varieties.

3. Yam – 37.4g Carbs per 1 Cup (Boiled or Baked, Cubed)

Yams, often confused with sweet potatoes, pack 37.4 grams of carbs per cup (cooked). These starchy roots are rich in potassium and complex carbs, making them a great choice for post-workout meals. Boil them for a creamy texture or bake them for a caramelized flavor. Yams shine in soups or as a base for savory dishes.

Try This: Toss cubed yams with rosemary and garlic for a fragrant, carb-rich side dish.

4. Potato (Russet) – 37.1g Carbs per Medium Potato (Baked, ~173g)

The humble potato is a global favorite, offering 37.1 grams of carbs per medium baked russet. High in potassium and versatile enough for any cuisine, potatoes are a go-to for energy. Bake them, mash them, or turn them into a healthy hash—just avoid drowning them in oil or butter to keep their benefits intact.

Healthy Hack: Keep the skin on for extra fiber and nutrients.

5. Parsnip – 23.9g Carbs per 1 Cup (Raw, Sliced)

Parsnips, with their sweet, nutty flavor, provide 23.9 grams of carbs per cup (raw). They’re loaded with fiber and folate, making them a great addition to hearty dishes. Roast parsnips with honey for a caramelized side or blend them into a creamy soup for a cozy meal.

Did You Know?: Parsnips were once used as a sweetener before sugar became widely available.

6. Beet – 16.9g Carbs per 1 Cup (Boiled)

Beets bring 16.9 grams of carbs per cup (boiled), mostly from natural sugars, along with vibrant color and antioxidants. Their folate content supports cell health, and their earthy flavor pairs well in salads, smoothies, or roasted dishes. For a carb-conscious option, pair beets with greens for balance.

Recipe Idea: Make a beet and goat cheese salad for a colorful, nutrient-packed dish.

7. Carrot – 12.8g Carbs per 1 Cup (Boiled, Sliced)

Carrots, famous for their beta-carotene, offer 12.8 grams of carbs per cup (boiled). They’re a low-calorie, high-fiber option that’s great for snacking, roasting, or adding to soups. Their natural sweetness makes them a hit with kids and adults alike.

Quick Tip: Steam carrots to retain their nutrients and vibrant orange hue.

8. Rutabaga – 11.6g Carbs per 1 Cup (Boiled, Cubed)

Rutabagas, a cross between cabbage and turnips, deliver 11.6 grams of carbs per cup (boiled). They’re rich in vitamin C and fiber, offering a slightly sweet, peppery flavor. Mash them with butter or roast them with other root veggies for a hearty side.

Fun Fact: Rutabagas are a low-carb alternative to potatoes in many recipes.

9. Turnip – 8.0g Carbs per 1 Cup (Boiled, Cubed)

Turnips are a lighter option, with 8.0 grams of carbs per cup (boiled). High in fiber and vitamin C, they’re perfect for low-calorie diets. Their mild flavor works well in stews, mashes, or even as a low-carb “fry” substitute.

Try This: Spiralize turnips for a low-carb “noodle” dish.

10. Radish – 4.0g Carbs per 1 Cup (Raw, Sliced)

Radishes round out the list with 4.0 grams of carbs per cup (raw). While lower in carbs, they’re packed with vitamin C and add a peppery crunch to salads or tacos. Roast them for a milder, sweeter flavor that complements their subtle carb content.

Quick Idea: Pickle radishes for a tangy, low-carb snack.

Why Choose High-Carb Root Vegetables?

Root vegetables are more than just carb sources—they’re packed with fiber, vitamins, and minerals that support overall health. Their complex carbs provide sustained energy, making them ideal for active lifestyles or balanced meals. However, if you’re on a low-carb or ketogenic diet, portion control is key, especially with heavyweights like cassava and sweet potatoes. Consult a nutritionist for personalized advice.

how to Enjoy These Root Veggies

• Roast: Toss with olive oil, herbs, and spices for a crispy, caramelized dish.

• Mash: Blend with garlic or herbs for a creamy side.

• Soups and Stews: Add depth and nutrition to hearty broths.

• Raw: Slice carrots or radishes for salads or snacks.

Final Thoughts

From the carb-heavy cassava to the lighter radish, root vegetables offer a range of flavors and nutrients to power your meals. Whether you’re bulking up for energy or seeking nutrient-dense sides, these top 10 high-carb root veggies have you covered. Experiment with recipes, mix and match, and enjoy the earthy goodness of these underground gems!