Non Starchy Vegetables: What Are They & their Amazing Benefits

We all know the best things to eat for our health is vegetables. There are so many different types of vegetables all with their own benefits. Vegetables can be broken down into two main categories, these are starchy and non starchy vegetables. Both of these categories have pros and cons so it is a good idea to get a mix of both. We are going to be focusing on non starchy vegetables so lets first look at what that means.

Non Starchy vegetables

Top 5 Non Starchy Vegetables & Their Amazing BenefitsPin

What Are Non Starchy Vegetables?

Non starchy vegetables as the name suggests are vegetables that have a low starch content. Starch is a complex carbohydrate so non starchy vegetables contain lower amounts of carbohydrates. We do need carbohydrates in our diet and starchy vegetables are a healthy way to get carbohydrates but sometimes we need to limit our carbohydrate intake to keep it at healthy levels.

Non starchy vegetables are a great way to fill up, get your nutrients, and keep your carbohydrate intake down. They also tend to be lower in calories which means you can eat a higher quantity for fewer calories. Non starchy vegetables have a higher water content than starchy vegetables which means eating non starchy vegetables also provide hydration. So which vegetables are classed as non starchy? Keep reading for a list of 5 non starchy vegetables and their benefits.

List of Non Starchy Vegetables

  • Broccoli
  • Mushrooms
  • Cucumber
  • Cauliflower
  • Asparagus
  • Artichokes
  • Bell peppers
  • Carrots
  • Celery
  • Eggplant
  • Green beans
  • Onions
  • Radishes
  • Tomatoes
  • Zucchini

8 Non-Starchy Vegetables and Their Benefits


Broccoli is an amazing vegetable that is absolutely packed full of vitamins and minerals. Vitamin K increases bone density, sulforaphane helps to fight cancer, carotenoids improve eye health while also being a great source of protein and fiber. Broccoli also contains folic acid which can aid in a healthy pregnancy.


There is a wide range of mushrooms all with varying minerals but the main benefit is the vitamin D content. Vitamin D is important for a lot of us as its a vitamin we make in the sun and many of us spend a lot of our time indoors. Vitamin D is important for bone and muscle health and can also affect mood and energy levels.


This vegetable has a 97% water content which is great to help you reach your hydration needs. They are also a great vegetable for weight loss due to their low-calorie count (just 16 calories per cup).


Artichokes are an unusual vegetable but have some amazing benefits. With 17 different vitamins and minerals they are truly a health powerhouse. They can even help lower bad cholesterol levels and regulate blood pressure. The heart of the artichoke is the most prized part and is often used in recipes such as salads, pastas, and pizzas.


Cauliflower has seen a glow up in recent years from cauliflower wings to cauliflower pizza and for good reason. Cauliflower contains cancer-fighting phytonutrients and antioxidants whilst being high in fiber. Choline present in cauliflower has been shown to help with memory, sleep, and learning.


It is a good source of dietary fiber, vitamins, and minerals, including vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese. The skin of eggplant contains a compound called nasunin, which has been shown to have antioxidant and anti-inflammatory properties.

Green beans

Green beans, also known as string beans or snap beans, are a type of legume that is native to Central and South America. They are a good source of dietary fiber, vitamins, and minerals, including vitamin C, vitamin K, vitamin A, potassium, and folate. Green beans are low in calories and carbohydrates, making them a good choice for people who are watching their weight or managing their blood sugar levels.


Zucchini is a type of summer squash that belongs to the Cucurbitaceae family, which also includes pumpkins, cucumbers, and melons.  It is a good source of dietary fiber, vitamins, and minerals, including vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese. Zucchini is often used as a low-carb alternative to pasta, as it can be spiralized into thin noodles.

I’m sure all of these amazing benefits have convinced you to eat more non starchy vegetables. They are an incredible, easy and tasty way of getting a variety of nutrients into your diet.