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20 Best Non-Starchy Vegetables to Add to Your Diet

By Ethan Boldt

August 12, 2025

A common recommendation for better overall health, improved weight management (and blood sugar control), heart health support and more? Eat more vegetables.

But to be more specific, it really should be eating more non-starchy vegetables. These are a great addition to any diet and nearly every meal because they’re low in calories and carbohydrates yet high in nutrients, such as vitamins, minerals, antioxidants and fiber.

The Dietary Guidelines for Americans recommend around two to three cups of vegetables per day, with most of it being the non-starch variety. They’re often easy to add to meals, such as salads, egg dishes, sandwiches, salsas, side dishes, meal dishes and more. Sometimes simply sautéing fresh, prepared non-starchy vegetables with onions and an oil like avocado or olive oil is all you need for a tasty side dish that brings out the natural flavors.

Why are non-starchy vegetables so good for you? They’re often loaded with fiber, which slows down your digestion, meaning you stay fuller, and your blood sugar remains steady. Non-starchy vegetables also support healthy blood pressure and cholesterol levels, helping one’s heart health.

Meanwhile, starchy vegetables like potatoes, corn, beans and winter squash contain higher amounts of carbohydrates and should be consumed in more moderation.

Here are the best non-starchy vegetables to add to your shopping cart:

1. Leafy greens (dark and light varieties)

Leafy greens — also called green vegetables or salad greens — are loaded with vitamins, minerals, and antioxidants.

Dark leafy greens: Kale, spinach, Swiss chard, collard greens, mustard greens, watercress, and turnip greens are nutrient powerhouses, often deep green, purple, or red.

Light leafy greens: Romaine, iceberg, arugula, chicory, endive, escarole, and radicchio still provide valuable nutrition despite their lighter color.

2. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage)

These low-calorie vegetables deliver vitamins A, C, and K, dietary fiber, and unique glucosinolates — sulfur compounds linked to numerous health benefits.

3. Summer squash and zucchini

This group includes delicata, crookneck, cousa, pattypan, yellow squash, and zucchini. They’re low in calories, high in vitamin C and B6, and blend seamlessly into recipes.

4. Sweet and spicy peppers

Bell peppers supply vitamin A, vitamin C, vitamin E, and beta-carotene, while hot peppers contain capsaicin for metabolism support and appetite control. Both are rich in antioxidants and fiber.

5. Green beans, Italian beans and wax beans

Also called snap or string beans, these vegetables are excellent sources of vitamin C, fiber, and folate, and can be enjoyed raw, steamed, or sautéed.

6. Tomatoes (fresh or cooked)

Tomatoes are packed with vitamins A and C, fiber, and lycopene — a potent antioxidant that supports heart, skin, and eye health.

7. Radishes and daikon

Hydrating, low-calorie root vegetables with vitamin C and inflammation-fighting antioxidants.

8. Artichokes

High in fiber (10 grams per serving), low in net carbs, and full of essential nutrients — all for just about 60 calories each.

9. Asparagus

Only 20 calories per five spears but loaded with vitamins, minerals, protein, and fiber for digestive and metabolic support.

10. Jicama

A high-water, low-sugar vegetable rich in vitamin C, magnesium, potassium, and fiber, perfect for hydration and digestion.

11. Sugar snap peas

A naturally sweet mix between garden and snow peas, these provide vitamins A, C, K, B vitamins, folate, fiber, and plant-based protein.

12. Turnip and rutabaga

Low-calorie Brassica root vegetables packed with fiber, vitamin C, and potassium.

13. Cucumbers

Extremely low in calories and carbs, cucumbers are high in water and contain vitamin K plus antioxidants like flavonoids and tannins.

14. Beets and beet greens

Rich in folate, potassium, fiber, and dietary nitrates that support blood flow, healthy blood pressure and exercise performance.

15. Carrots

Beta-carotene-rich for eye health, carrots also provide vitamin K, fiber, and antioxidants for immune and skin support.

16. Celery

Composed of about 95 percent water, celery is very low in calories yet contains vitamin K, vitamin C, potassium, folate, and vitamin B6.

17. Eggplant

This purple vegetable is high in fiber and antioxidants, especially nasunin, which supports brain and cell health. It also provides manganese and folate.

18. Okra

Fiber-rich with vitamins C and K, folate, and protective antioxidants like flavonoids and polyphenols.

19. Allium vegetables (onions, leeks, shallots)

Contain organosulfur compounds, quercetin, and allicin that help support immune function, heart health, and balanced inflammation.

20. Water chestnuts

A crisp, low-calorie vegetable high in manganese, potassium, copper, vitamin B6, and fiber, staying crunchy even after cooking.