Strive for 5 Tips

What Counts as a Cup of Fruit or Vegetables?

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.

Strive to include at least one cup of fruits or vegetables per meal. Cleaned and cut fresh mixes and frozen and canned produce help you add these delicious lower calorie, higher fiber ingredients to your meal conveniently. Here’s a sample of how easy it can be:

  • Fruit for breakfast = 1 cup
  • Salad for lunch = 2 cups
  • A snack = 1 cup
  • Dinner = 1 cup

The chart below lists specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake.

Make half your plate fruits and vegetables.

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
Red and 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
Red peppers 1 cup chopped, raw, or cooked
1 large pepper (3″ diameter, 3¾ ” long)
1 small pepper
Tomatoes 1 large raw whole (3″)
1 cup chopped or sliced, raw, canned, or cooked
1 small raw whole
(2¼ ” diameter)
1 medium canned
Tomato juice 1 cup ½ cup
Sweet potato 1 large baked (2¼” or more diameter)
1 cup sliced or mashed, cooked
Winter squash (acorn, butternut, hubbard) 1 cup cubed, cooked ½ acorn squash, baked = ¾ 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 (2½” to 3″ diameter)
French fried: 20 medium to long strips (2½” 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, 3¾” 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
Summer squash or zucchini 1 cup cooked, sliced or diced