Diet Plans Low-Carb Diets Foods The Best Root Vegetables for a Low-Carb Diet By Laura Dolson | Reviewed by Richard N. Fogoros, MD Updated April 17, 2018 Pin Flip Email Print Schon & Probst / Getty Images More in Diet Plans Low-Carb Diets Foods Popular Low-Carb Diets Cooking Tips/Products Dining Out Other Diets When you think of root vegetables, you probably think of potatoes. When you think of high carbohydrates, potatoes also probably come to mind. Thankfully, there other lower-carb options you can use as a substitute for potatoes. Here, we explore carb and fiber counts of a variety of root veggies. Types of Root Vegetables Root vegetables are plant roots used as vegetables. There are different kinds of root vegetables, such as taproots, which include carrots, beets, and turnips; tuberous roots, which include sweet potatoes, yams, and yucca; and modified plant stem tubers, which includes the common potato. Carbohydrate and Fiber Counts for Root Vegetables Preparation of root vegetable Carbs (grams) Fiber (grams) Potato1 cup unskinned, diced, raw potato1 cup boiled mashed potato1 cup boiled skinned potato1 large unskinned baked potato 26.230.431.263.2 22.214.171.124.6 Turnip1 cup raw cubed turnip1 cup boiled cubed turnip1 cup boiled mashed turnip 8.47.911.6 126.96.36.199 Rutabaga1 cup raw cubed rutabaga1 cup boiled mashed rutabaga1 cup boiled cubed rutabaga 1216.411.6 188.8.131.52 Sweet potato1 cup raw cubed sweet potato1 cup boiled mashed sweet potato1 medium boiled sweet potato 26.858.126.8 48.23.8 Yam1 cup raw cubed yam1 cup boiled cubed yam 41.837.4 6.25.3 Celery Root (Celeriac)1 cup raw celeriac1 cup boiled celeriac pieces 14.49.1 2.81.9 Carrot1 cup raw chopped carrot1 cup boiled sliced carrot 12.36.4 3.62.3 Parsnip1 cup raw sliced parsnip1 cup boiled sliced parsnip 23.426.5 6.55.6 Beet1 cup raw cubed beet1 cup boiled sliced beet 1316.9 3.83.4 Radish1 cup raw sliced radish1 cup boiled sliced radish 3.95 1.92.4 Turnips Aren't the Only Lower-Carb Alternatives to Potatoes Potatoes are very high in starch and have a high glycemic index. In fact, the only root vegetable with a higher glycemic index is parsnip. When a food has a high glycemic index, that means the carbohydrates in them are rapidly turned into sugar and absorbed into your blood. The good news is that there are a few root vegetables that are low in carbs and can be substituted for potatoes, like radishes, which can be roasted much the same way as potatoes. Mashed or cubed turnips are another good choice, with less than half the carbs that mashed or cubed potatoes have. Mashed rutabaga is another good option if you're looking for a way to satisfy that mashed potato craving, yet you want to skip all the carbs. In addition, there are other types of vegetables, like the cruciferous cauliflower, that can be substituted for potato for an even lower carb count. One cup of cooked cauliflower only has 2.55 grams of carbs. Try mashing it once it's cooked and adding a little salt or another seasoning for flavor. Another interesting way to eat cauliflower is to make "rice" by pulsing it in a food processor until it's the right size, then fry it in a saucepan with a bit of olive oil. Was this page helpful? Thanks for your feedback! Looking to start a low-carb diet, but not sure where to start? Sign up to get our free recipe book and enjoy delicious low-carb meals. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources United States Department of Agriculture (USDA), Agricultural Research Service. National Nutrient Database for Standard Reference, Release 28, 2016. Continue Reading Article What Are the Best and Worst Vegetables for a Low-Carb Diet? Article How Enjoy the Nutritional Benefits of Rutabagas Article Find out How Much Celery Root Is OK on a Low Carb Diet Article Discover the Best High-Fiber Foods That Are Low on Carbs Article When to Check With Your Doctor Before Cutting Carbs in Your Diet Article Olives Are a Good Choice Nutritionally for Any Diet List A Low-Carb Diet Is Even Easier During the Summer Article Try This Hearty Daily Menu with Just 30 Grams of Carbs List Nutrients Sometimes Missing in Low-Carb Diets Article The Number of Carbs You Should Eat per Day to Lose Weight Article Okra Is Very Nutritious for People on a Low-Carb Diet Article How Can You Add Jalapeno Peppers in Low Carb Diets? Article Tips for Low-Carb Restaurant Dining Article The Pros and Cons of Agave Nectar for a Low-Carb Diet Article How to Prepare Yourself Before Starting a Low-Carb Diet Article Learn About Ketones in Low-Carb Diets in This Overview Want to Lose Weight in 2019? Let us help you with a personalized meal plan!