In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake:
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Amount that counts as 1 cup of vegetables
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Amount that counts as ½ cup of vegetables
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Dark-Green Vegetables
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Broccoli
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1 cup chopped or florets
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3 spears 5" long raw or cooked
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Greens (collards, mustard greens, turnip greens, kale)
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1 cup cooked
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Spinach
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1 cup, cooked
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2 cups raw is equivalent to 1 cup of vegetables
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1 cup raw is equivalent to ½ cup of vegetables
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Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
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2 cups raw is equivalent to 1 cup of vegetables
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1 cup raw is equivalent to ½ cup of vegetables
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Orange Vegetables
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Carrots
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1 cup, strips, slices, or chopped, raw or cooked
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2 medium
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1 medium carrot
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1 cup baby carrots (about 12)
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About 6 baby carrots
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Pumpkin
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1 cup mashed, cooked
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Sweet potato
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1 large baked (2 ¼” or more diameter)
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1 cup sliced or mashed, cooked
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Winter squash (acorn, butternut, hubbard)
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1 cup cubed, cooked
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½ acorn squash, baked = ¾ cup
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Dry beans and peas
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Dry beans and peas (Such as black, garbanzo, kidney, pinto, or soy beans, or black eyed peas or split peas
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1 cup whole or mashed, cooked
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Tofu
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1 cup ½" cubes (about 8 ounces)
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1 piece 2 ½ " x 2 ¾ " x 1" (about 4 ounces)
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Starchy Vegetables
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Corn, yellow or white
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1 cup
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1 large ear (8” to 9” long)
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1 small ear (about 6” long)
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Green peas
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1 cup
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White potatoes
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1 cup diced, mashed
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1 medium boiled or baked potato (2 ½ " to 3" diameter)
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French fried: 20 medium to long strips (2 ½” to 4” long)
(Contains discretionary calories.) |
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Amount that counts as 1 cup of vegetables
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Amount that counts as ½ cup of vegetables
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Other Vegetables
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Bean sprouts
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1 cup cooked
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Cabbage, green
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1 cup, chopped or shredded raw or cooked
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Cauliflower
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1 cup pieces or florets raw or cooked
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Celery
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1 cup, diced or sliced, raw or cooked
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2 large stalks (11" to 12" long)
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1 large stalk (11" to 12" long)
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Cucumbers
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1 cup raw, sliced or chopped
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Green or wax beans
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1 cup cooked
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Green or red peppers
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1 cup chopped, raw or cooked
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1 large pepper (3” diameter, 3-¾” long)
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1 small pepper
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Lettuce, iceberg or head
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2 cups raw, shredded or chopped = equivalent to 1 cup of vegetables
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1 cup raw, shredded or chopped = equivalent to ½ cup of vegetables
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Mushrooms
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1 cup raw or cooked
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Onions
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1 cup chopped, raw or cooked
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Tomatoes
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1 large raw whole (3")
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1 small raw whole (2 ¼ ")
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1 cup chopped or sliced, raw, canned, or cooked
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1 medium canned
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Tomato or mixed vegetable juice
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1 cup
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½ cup
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Summer squash or zucchini
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1 cup cooked, sliced or diced
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