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Vegetable List
Each vegetable serving on this list contains about five grams of carbohydrate, two grams of protein, and twenty-five calories. Vegetables contain two to three grams of dietary fiber. Vegetables that contain 400 mg of sodium per serving are identified with a ‡ symbol.
Vegetables are a good source of vitamins and minerals. Fresh and frozen vegetables have more vitamins and less added salt. Rinsing canned vegetables will remove much of the salt.
Unless otherwise noted, the serving size for vegetables (one vegetable exchange) is:
1/2 cup of cooked vegetables or vegetable juice
1 cup of raw vegetables
| Artichoke (1/2 medium) | Eggplant |
| Greens | Greens (collard, mustard, turnip) |
| Beans (green, wax, Italian) | Kohlrabi |
| Bean sprouts | Leeks |
| Beets | Mushrooms, cooked |
| Broccoli | Okra |
| Brussels sprouts | Onions |
| Cabbage, cooked | Pea pods |
| Carrots | Peppers (green) |
| Cauliflower | Tomato (one large) |
| Rutabaga | Tomato/vegetable juice‡ |
| Sauerkraut‡ | Turnips |
| Spinach, cooked | Water chestnuts |
| Summer squash (crookneck) | Zucchini, cooked |
- Starchy vegetables such as corn, peas, and potatoes are found on the Starch/Bread List.
- For "free" vegetables (i.e., fewer than ten calories per serving), see the Free Food List.
- ‡ = 400 mg or more of sodium per serving.