Carbohydrates (carbs) are an essential component of the diet, and many high carb foods can be part of a healthful eating plan. Vegetables, fruits, brown rice, dried fruits, and lentils can all provide good quality carbohydrates.

Minimally processed fruits, vegetables, and pulses are good sources of carbohydrates and often contain a variety of other vitamins and minerals. By comparison, highly processed, refined carbohydrate products often contain fewer or none of these nutrients.

Eating a varied, nutritionally balanced diet rich in whole foods can help promote overall good health.

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Adding these healthful, high carb vegetables to a meal will boost its carbohydrate content.

Sweet potatoes

Sweet potatoes are a delicious favorite to include in a range of meals.

One large 180 gram (g) baked sweet potato with the skin has around 37 g of carbohydrates. Sweet potatoes are also an excellent source of potassium and vitamins A and C.

The antioxidants in purple sweet potatoes may even help manage blood sugar levels and blood pressure.

Beetroot

Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked.

One cup of raw beets has 13 g of carbohydrates, and also provides potassium, calcium, folate, and vitamin A. Beets can also provide people with naturally occurring inorganic nitrates that may benefit heart health.

Corn

Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad.

A portion of 100 g of corn contains 18.7 g of carbohydrates and 3.27 g of protein. It also provides a good amount of vitamin C.

Grains and pseudograins, the seeds of broadleaf plants, are great sources of carbohydrates. Whole grain varieties provide protein and fiber and offer plenty of additional healthful benefits.

Grains are versatile and can form the main part of many meals. Instead of white rice and white bread, people can incorporate the following healthful high carb grains into their diet.

Quinoa

Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it similarly.

One cup of cooked quinoa contains 39.4 g of carbohydrates, 8.14 g of protein, and only 1.61 g of total sugars.

Quinoa is also rich in certain minerals, including magnesium, potassium, and phosphorus.

Brown rice

Brown rice is a common side dish and a healthful alternative to white rice. One cup of cooked brown rice has 45.8 g of carbohydrates.

Brown rice may also help with weight management and increase levels of high-density lipoprotein (HDL), or “good,” cholesterol.

Oats

Oats are versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats.

A cup of oats provides 103 g of carbohydrates, 26.4 g of protein, and 16.5 g of fiber.

Oat fiber may also help reduce the risk of cardiovascular events in people with coronary artery disease.

Certain fruits are an excellent source of healthful carbohydrates.

Bananas

Bananas are widely available and make for a convenient snack.

One medium banana has 26.9 g of carbohydrates. Like sweet potatoes, they are also rich in potassium and vitamins A and C.

Apples

The United States Department of Agriculture (USDA) estimates that one medium apple contains 20.6 g of carbohydrates. It also provides vitamins A and C, potassium, and fiber.

Regular consumption of apples and apple products may also provide certain health benefits, such as lowering the risk of cardiovascular disease and helping to protect brain health.

Mangos

Mangos are a sweet tropical fruit. One cup of chopped mangos has 24.8 g of carbohydrates.

Mangos are also high in vitamins A and C, potassium, and fiber.

Healthful dried fruits can help people achieve their daily carbohydrate needs. However, some dried fruit products contain additional sugars to increase their sweetness.

People looking to eat more dried fruits should carefully check labels for added sugars and prioritize minimally processed options.

Dates

There are many varieties of dates, and they are naturally sweet enough to be used as a sweet snack or dessert.

There are 18 g of carbohydrates in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A.

Raisins

Raisins are dried grapes that work as a stand-alone snack, or they can add flavor and texture to cereal bars, salads, yogurts, or granola.

One cup of packed, seeded raisins contains 130 g of carbohydrates. They also contain potassium, magnesium, phosphorus, and calcium.

Raisins also contain polyphenols, which are compounds that may help protect brain function and reduce inflammation.

Goji berries

There are 77 g of carbohydrates and 13 g of fiber in 100 g of goji berries. They are also a great source of vitamin A.

They also have a high antioxidant content and may provide anti-inflammatory and immune system benefits.

Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer.

Kidney beans

Kidney beans belong to the legume family. One cup of boiled red kidney beans has around 40 g of carbohydrates. They are also a good source of protein and fiber, with 15.3 g and 13.1 g per cup, respectively.

These beans also contain potassium and iron.

Garbanzo beans

Garbanzo beans, or chickpeas, are also legumes. They are the primary ingredient of hummus.

One cup of cooked garbanzo beans contains 44.9 g of carbohydrates and 14.5 g of protein.

Garbanzo beans are also rich in fiber and calcium.

Lentils

Lentils are popular high protein legumes. One cup of boiled lentils provides 39.8 g of carbohydrates, along with 17.9 g of protein and 15.6 g of fiber.

Lentils are also high in phosphorus, potassium, calcium, and folate.

People should limit refined carbohydrates with little or no nutritional content for a healthful diet. Processing or refining carbohydrates removes many of their nutrients.

High carb foods that people should try to limit include:

  • candy
  • sugary breakfast cereals
  • white pasta
  • white bread
  • white rice
  • cookies, muffins, and other baked products
  • flavored and sweetened yogurt
  • potato chips
  • sugary juices
  • sodas
  • foods and drinks with high fructose corn syrup
  • foods and drinks high in refined sugar
  • highly processed foods

When it comes to carbohydrates, a good rule to follow is to select whole foods and limit highly processed and refined carbohydrates.

Whole foods high in carbohydrates generally offer lots of essential nutrients and health benefits for the body.

People with a specific health issue or concern should talk with their doctor or a registered dietitian to determine which high carb foods are right for them.