Inside The Pyramid

What counts as a cup of vegetables?
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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:

Amount that counts as 1 cup of vegetables
Amount that counts as ½ cup of vegetables
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
 
Spinach
1 cup, cooked
 
 
2 cups raw is equivalent to 1 cup of vegetables
1 cup raw is equivalent to ½ cup of vegetables
Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
2 cups raw is equivalent to 1 cup of vegetables
1 cup raw is equivalent to ½ cup of vegetables
Orange Vegetables
   
Carrots
1 cup, strips, slices, or chopped, raw or cooked
 
 
2 medium
1 medium carrot
 
1 cup baby carrots (about 12)
About 6 baby carrots
Pumpkin
1 cup mashed, cooked
 
Sweetpotato
1 large baked (2 ¼” or more diameter)
 
 
1 cup sliced or mashed, cooked
 
Winter squash (acorn, butternut, hubbard)
1 cup cubed, cooked
½ acorn squash, baked = cup
Dry 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
 
Tofu
1 cup ½" cubes (about 8 ounces)
1 piece 2 ½ " x 2 " x 1" (about 4 ounces)
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 ½ " to 3" diameter)
 
 
French fried: 20 medium to long strips (2 ½” to 4” long) (Contains discretionary calories.)
 
Amount that counts as 1 cup of vegetables
Amount that counts as ½ cup of vegetables
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 or red peppers
1 cup chopped, raw or cooked
 
 
1 large pepper (3” diameter, 3-¾” long)
1 small pepper
Lettuce, iceberg or head
2 cups raw, shredded or chopped = equivalent to 1 cup of vegetables
1 cup raw, shredded or chopped = equivalent to ½ cup of vegetables
Mushrooms
1 cup raw or cooked
 
Onions
1 cup chopped, raw or cooked
 
Tomatoes
1 large raw whole (3")
1 small raw whole (2 ¼ ")
 
1 cup chopped or sliced, raw, canned, or cooked
1 medium canned
Tomato or mixed vegetable juice
1 cup
½ cup
Summer squash or zucchini
1 cup cooked, sliced or diced
 
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This page was last updated on September 11, 2008 02:55 PM