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.
LOW STARCH VEGETABLES
| 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 |
