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Starchy vegetables with 15 grams of carbs*

Starchy vegetables with 15 grams of carbs*
Food Serving size (cooked)
Cassava, dasheen, or plantain 1/3 cup
Corn, green peas, mixed vegetables, or parsnips 1/2 cup
Marinara, pasta, or spaghetti sauce 1/2 cup
Mixed vegetables (with corn or peas) 1 cup
Potato, baked with skin 1/4 large (3 oz)
Potato, French-fried (oven-baked) 1 cup (2 oz)
Potato, mashed with milk and fat 1/2 cup
Squash, winter (acorn, butternut) 1 cup
Yam or sweet potato, plain 1/2 cup (3 and 1/2 oz)
If you are not sure if your vegetable is the right size for 1 serving, you can use a food scale to check the weight.
* For starchy vegetables, 15 grams of carbs is considered 1 serving or "choice" for people who need to count carbs.
Reproduced from: Centers for Disease Control and Prevention. Carb Choices: Starchy Vegetables. Available at: (Accessed on March 17, 2022).
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