HELP ESSENTIAL FOODS™ – VEGETABLE SERVINGS

Choose the number of servings for each meal or snack from this list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.

BEANS, PEAS, LENTILS

Food U.S. Serving Size Metric Serving Size Carbohydrate Choice Fat
amaranth leaves, cooked (Chinese spinach) 1/2 cup 66 grams or 125 milliliters    
artichoke hearts, canned 1 artichoke 1 artichoke    
artichoke, whole, cooked 1/2 artichoke 0.5 artichoke or 60 grams    
asparagus, cooked 1/2 cup or 11 small spears, 8 medium spears, 7 large spears or 6 extra large spears 90 grams or 125 milliliiters    
balsam-pear pods (bitter gourd), boiled 1 cup 124 grams or 250 milliliters    
bamboo shoots, canned 1/2 cup 65.5 grams or 125 milliliters    
bean sprouts, canned 1 cup 125 grams or 250 milliliters    
bean sprouts, mung, fresh 1 cup 104 grams or 250 milliliters    
bean sprouts, soy, cooked 1/2 cup 47 grams or 125 milliliters    
beans, yard - long, cooked 1/2 cup 52 grams or 125 milliliters    
beets, canned 1/2 cup 85 grams or 125 milliliters    
bok choy 1 cup shredded 70 grams or 250 milliliters shredded    
borscht beet soup 1/2 cup 125 milliliters    
bottle gourd or hairy gourd cooked 1/2 cup mashed 125 milliliters    
broccoli, cooked 1/2 cup or 2 spears 5" long 2 spears 13 centimeters long or 74 grams or 125 milliliters 2.0  
broccoli, fresh 2 spears 2 spears or 62 grams    
Brussels sprouts, cooked 1/2 cup 77.5 grams or 125 milliliters    
cabbage, cooked 1/2 cup 75 grams or 125 milliliters    
cabbage, fresh 1 cup chopped 89 grams or 250 milliliters chopped    
carrots, fresh 1 cup strips or slices or 10 babby carrots 122 grams or 250 millilliters    
cauliflower, cooked 1/2 cup 90 grams or 125 milliliters    
cauliflower, fresh 1 cup 100 grams or 250 milliliters    
celery, fresh 10 sticks 5" long 10 sticks 13 centimeters long or 170 grams    
chayote squash, cooked 1/2 cup 80 grams or 125 milliliters    
chili pepper, hot, green, canned 1/2 cup 122.5 grams or 125 milliliters    
chili pepper, hot, green, fresh 1 pepper 1 pepper or 45 grams    
chili pepper, hot, green, fresh 1 pepper 1 pepper or 45 grams    
coleslaw mix no dressing 1 cup 250 milliliters    
coleslaw, deli stye 1/2 cup 65.3 grams or 125 milliliters 1.0 1.5
collards, cooked 1/2 cup 125 milliliters    
corn, baby, canned 1/2 cup 125 milliliters    
cucumber, fresh 1 cup 104 grams or 250 milliliters    
eggplant, cooked 1/2 cup 49.5 grams or 125 milliliters    
green beans, frozen, cooked 1/2 cup 67.5 grams or 125 milliliters    
Italian pole green beans 3/4 cup 180 milliliters    
jicama, cooked 1/2 cup 125 milliliters    
kale, cooked 1/2 cup 65 grams or 125 milliliters    
kohlrabi cooked 1/2 cup 82.5 grams or 125 milliliters    
leeks, cooked 1/2 cup 52 grams or 125 milliliters    
luffa gourd, cooked 1 cup 250 milliliters    
mushrooms, fresh 1 cup 70 grams or 250 milliliters    
mustard greens, cooked 1/2 cup 70 grams or 125 milliliters    
okra, cooked 1/2 cup 92 grams or 125 milliliters    
onions, cooked 1/2 cup 105 grams or 125 milliliters    
onions, fresh 1cup 160 grams or 250 milliliters    
onions, green, spring, scallions 1 cup 100 grams or 250 milliliters    
palm hearts, canned 1/2 cup 73 grams or 125 milliliters    
pea pods, snow peas, cooked 1/2 cup 80 grams or 125 milliliters    
peas, sugar snap, frozen 1/2 cup 80 grams or 125 milliliters    
pepper, green, sweet,cooked 1/2 cup chopped or strips 67.5 grams or 125 milliliters    
pepper, green, sweet, fresh 1 cup slices 92 grams or 250 milliliters sliced    
pepper, red, sweet, cooked 1/2 cup 68 grams or 125 milliliters    
pepper, red, sweet, fresh 1 cup slices or 9 rings or 1/2 large or 1 small 92 grams or 250 milliliters sliced    
radish, fresh 1 cup 116 grams or 250 milliliters    
radish, oriental, fresh (daikon, labanos) 1 cup 250 milliliters    
rutabaga cooked, mashed 1/2 cup 120 grams or 125 milliliters    
sauerkraut, canned, drained 1/2 cup 71 grams or 125 milliliters    
spinach, frozen, cooked 1/2 cup 95 grams or 125 milliliters    
spinach, canned 1/2 cup 107 grams or 125 milliliters    
squash, summer, fresh 1 cup 113 grams or 250 milliliters    
Swiss chard, cooked 1/2 cup 87.5 grams or 125 milliliters    
tomato juice, canned 4 fluid ounces or 1/2 cup 125 milliliters    
tomato sauce, canned 1/2 cup 122.5 grams or 125 milliliters    
tomato, red, fresh 1 cup sliced or chopped 180 grams or 250 milliliters    
tomatoes, stewed, canned 1/3 cup 84.2 grams or 80 milliliters    
turnip greens, cooked 1/2 cup 72 grams or 125 milliliters    
vegetable juice 4 fluid ounces or 1/2 cup 125 milliliters    
water chestnuts, canned 1/2 cup 70 grams or 125 milliliters    
yellow or wax beans, canned 1 cup 135 grams or 250 milliliters    
zucchini, fresh 1 cup 113 grams or 250 milliliters    
zucchini, fresh, cooked 1/2 cup 90 grams or 125 milliliters    

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