Dark Green Vegetables |
Broccoli |
1 cup chopped or florets
3 spears 5" long raw or cooked |
|
Greens (collards, mustard greens, turnip greens, kale) |
1 cup cooked |
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Spinach |
1 cup, cooked
2 cups raw |
1 cup raw |
Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole |
2 cups raw |
1 cup raw |
Red and Orange Vegetables |
Carrots |
1 cup, strips, slices, or chopped, raw or cooked
2 medium
1 cup baby carrots (about 12) |
1 medium carrot
About 6 baby carrots |
Pumpkin |
1 cup mashed, cooked |
|
Red peppers |
1 cup chopped, raw, or cooked
1 large pepper (3" diameter, 3 3/4" long) |
1 small pepper |
Tomatoes |
1 large raw whole (3")
1 cup chopped or sliced, raw, canned, or cooked |
1 small raw whole (2 1/4" diameter)
1 medium canned |
Tomato juice |
1 cup |
1/2 cup |
Sweet potato |
1 large baked (2 1/4" or more diameter)
1 cup sliced or mashed, cooked |
|
Winter squash (acorn, butternut, hubbard) |
1 cup cubed, cooked |
1/2 acorn squash, baked = 3/4 cup |
Beans and Peas |
Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black eyed peas or split peas) |
1 cup whole or mashed, cooked |
|
Starchy Vegetables |
Corn, yellow or white |
1 cup
1 large ear (8" to 9" long) |
1 small ear (about 6" long) |
Green peas |
1 cup |
|
White potatoes |
1 cup diced, mashed
1 medium boiled or baked potato (2 1/2" to 3" diameter)
French fried: 20 medium to long strips (2 1/2" to 4" long) (Contains added calories from solid fats.) |
|
Other Vegetables |
Bean sprouts |
1 cup cooked |
|
Cabbage, green |
1 cup, chopped or shredded raw or cooked |
|
Cauliflower |
1 cup pieces or florets raw or cooked |
|
Celery |
1 cup, diced or sliced, raw or cooked
2 large stalks (11" to 12" long) |
1 large stalk (11" to 12" long) |
Cucumbers |
1 cup raw, sliced or chopped |
|
Green or wax beans |
1 cup cooked |
|
Green peppers |
1 cup chopped, raw or cooked
1 large pepper (3" diameter, 3 3/4" long) |
1 small pepper |
Lettuce, iceberg or head |
2 cups raw, shredded or chopped |
1 cup raw, shredded or chopped |
Mushrooms |
1 cup raw or cooked |
|
Onions |
1 cup chopped, raw or cooked |
Summer squash or zucchini |
1 cup cooked, sliced or diced |
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