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Guide To Common Portion And Serving Size From The Vegetable Group

Maggie LaBarbera • RN, MBA • Jun 13, 2012

Servings from the vegetable group are counted by cups.

For whole vegetables, the servings are shown in general size.  For example, 2 medium sized carrots counts as 1 cup serving from the vegetable group.   Depending on the whether the vegetable is cooked or raw, 1 serving could be  ½ a cup or a whole cup.


In general, here are the servings of vegetable foods that count as 1 cup:

  • 1 cup of raw or cooked vegetable vegetable food group serving size
  • 1 cup of vegetable juice
  • 2 cups of raw leafy green vegetables

What Counts As A Serving In The Vegetable Group

Here are vegetables that equal 1 cup serving from the vegetable group.

My Plate recommends that you teach children to fill half their plate with fruits an vegetables for a healthier meal.

1 Cup Serving From The Vegetable Group

1 Cup Dry Beans And Peas
1 Cup Mashed Pumpkin
1 Cup Of Any Raw, Cut Up Or Cooked Vegetables
1 Cup Baby Carrots
1 Large Baked Sweet Potato
1 Large Ear Of Corn
1 Large Raw Tomatoes
1 Large Red Or Green Pepper
1 Medium Baked Potato
1cup Tomato Juice
2 Cups Raw Collards
2 Cups Raw Dark Green Leafy Lettuce
2 Cups Raw Endive
2 Cups Raw Iceberg Lettuce
2 Cups Raw Kale
2 Cups Raw Mustard Greens
2 Cups Raw Romaine Lettuce 2 Cups Raw Spinach
2 Cups Raw Turnip Greens
2 Cups Raw Watercress
2 Large Stalks Celery
2 Medium Carrots
3 Spears Of Broccoli










See All Our Nutrition Articles

Written by Maggie LaBarberaWritten on Jun 13, 2012Last updated on Oct 15, 2013




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