What foods are in the Vegetable Group

What foods are in the Vegetable Group
Healthcabal- Vegetable group
Vegetable is a global food eating by many irrespective of age, gender or culture, to some they eat it because of the health benefits, while others eat it because its taste but no matter your reason for eating vegetables can you tell What foods are in the Vegetable Group .
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

How many vegetables are needed?

 The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the the two tables below.
Daily Vegetable Table
Daily Recommendation*
Children 2-3 years old

4-8 years old

1 cup

1 1/2 cups

Girls 9-13 years old

14-18 years old

2 cups

2 1/2 cups

Boys 9-13 years old

14-18 years old

2 1/2 cups

3 cups

Women 19-30 years old

31-50 years old

51+ years old

2 1/2 cups

2 1/2 cups

2 cups

Men 19-30 years old

31-50 years old

51+ years old

3 cups

3 cups

2 1/2 cups

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone 90 degrees to see the full table.

Weekly Vegetable Subgroup Table
Dark green vegetables Red and orange vegetables Beans and peas Starchy vegetables Other vegetables
Amount per Week
Children 

2-3 yrs old

4-8 yrs old

 

1/2 cup

1 cup

 

2 1/2 cups

3 cups

 

1/2 cup

1/2 cup

 

2 cups

3 1/2 cups

 

1 1/2 cups

2 1/2 cups

Girls

9-13 yrs old

14-18 yrs old

 

1 1/2 cups

1 1/2 cups

 

4 cups

5 1/2 cups

 

1 cup

1 1/2 cups

 

4 cups

5 cups

 

3 1/2 cups

4 cups

Boys

9-13 yrs old

14-18 yrs old

 

1 1/2 cups

2 cups

 

5 1/2 cups

6 cups

1 1/2 cups

2 cups

5 cups

6 cups

4 cups

5 cups

Women

19-30 yrs old

31-50 yrs old

51+ yrs old

 

1 1/2 cups

1 1/2 cups

1 1/2 cups

 

5 1/2 cups

5 1/2 cups

4 cups

 

1 1/2 cups

1 1/2 cups

1 cup

 

5 cups

5 cups

4 cups

 

4 cups

4 cups

3 1/2 cups

Men

19-30 yrs old

31-50 yrs old

51+ yrs old

 

2 cups

2 cups

1 1/2 cups

 

6 cups

6 cups

5 1/2 cups

 

2 cups

2 cups

1 1/2 cups

 

6 cups

6 cups

5 cups

 

5 cups

5 cups

4 cups

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

What foods are in the Vegetable Group

What counts as a cup of 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. The table 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.
Cup of Vegetable Table
Amount that counts as 1 cup of vegetable Amount that counts as 1/2 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 1/2 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 1/2 cup of vegetables
Red and Orange Vegetables
Carrots 1 cup, strips, slices, or chopped, raw or cooked
2 medium
1 cup baby carrots (about 12)
1 medium carrot
About 6 baby carrots
Pumpkin 1 cup mashed, cooked
Red peppers 1 cup chopped, raw, or cooked
1 large pepper (3″ diameter, 3 3/4″ long)
1 small pepper
Tomatoes 1 large raw whole (3″)
1 cup chopped or sliced, raw, canned, or cooked
1 small raw whole (2 1/4″ diameter)
1 medium canned
Tomato juice 1 cup 1/2 cup
Sweet potato 1 large baked (2 1/4″ or more diameter)
1 cup sliced or mashed, cooked
Winter squash (acorn, butternut, hubbard) 1 cup cubed, cooked 1/2 acorn squash, baked = 3/4 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
(2 1/2″ to 3″ diameter)
French fried: 20 medium to long strips
(2 1/2″ to 4″ long) (Contains added
calories from solid fats.)
Amount that counts as 1 cup of vegetables Amount that counts as 1/2 cup of vegetables
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, 3 3/4″ 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 1/2 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

 

 

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