Healthy Ways

In general, one cup of raw or cooked vegetables or vegetable juice, or two cups of raw leafy greens, can be considered one cup from the vegetable group. This chart lists specific amounts that equate to one cup of vegetables.

Amount that equates to one cup of vegetables

Key Consumer Message: Make half your plate fruits and vegetables.

Broccoli

1 cup chopped or florets

Greens (collards, turnip greens, kale, spinach)

1 cup cooked

Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole

2 cups raw is equivalent to 1 cup of vegetables

Carrots

1 cup, strips, slices, or chopped, raw or cooked

Pumpkin

1 cup mashed, cooked

Red peppers

1 cup chopped, raw, or cooked 1 large pepper (3" diameter, 3¾" long)

Tomatoes, Tomato juice

1 large raw whole (3") 1 cup chopped or sliced, raw, canned, or cooked, 1 cup juice

Sweet potato

1 large baked (2." or more diameter)

Winter squash (acorn, butternut, hubbard)

1 cup cubed, cooked

Dry beans and peas (such as black, garbanzo, kidney, pinto,soy beans,black eyed peas or split peas)

1 cup whole or mashed, cooked

Corn, yellow or white or green peas

1 cup or 1 large ear (8” to 9” long)

White potatoes

1 cup diced, mashed or 1 medium boiled or baked potato (2" to 3" diameter)or French fried: 20 medium to long strips (2" to 4" long)

Bean sprouts

1 cup cooked

Cabbage, Cauliflower, Celery, Cucumbers

1 cup, chopped or shredded raw or cooked

Green or wax beans

1 cup cooked

Green peppers

1 cup chopped, raw or cooked or 1 large pepper (3" diameter, 3¾" long)

Lettuce, iceberg or head

2 cups raw, shredded or chopped is equivalent to 1 cup of vegetables

Mushrooms

1 cup raw or cooked

Summer squash or zucchini

1 cup cooked, sliced or diced