What Counts as a Cup of Vegetables?

The new Food Pyramid lists daily recommendations of vegetables in terms of cups.

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.

This chart provides examples of amounts of specific vegetables that equal 1 cup.

	Amount that counts as 1 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) Spinach	1 cup cooked 1 cup cooked 2 cups raw is equivalent to 1 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
Orange Vegetables
Carrots	1 cup, strips, slices, or chopped, raw or cooked 2 medium 1 cup baby carrots (about 12)
Pumpkin	1 cup mashed, cooked
Winter squash (acorn, butternut, hubbard)	1 cup cubed, cooked
Dry 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
Tofu	1 cup 1/2" cubes (about 8 ounces)
Starchy Vegetables
Corn, yellow or white	1 cup 1 large ear (8" to 9" long)
Green peas	1 cup
White potatoes	1 cup diced, mashed 1 medium boiled or baked potato (2 1/2" to 3" diameter)
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
Cucumbers	1 cup raw, sliced or chopped
Green or wax beans	1 cup cooked
Green or red peppers	1 cup chopped, raw or cooked 1 large pepper (3" diameter, 3 3/4" long)
Lettuce, iceberg or head	2 cups raw, shredded or chopped
Mushrooms	1 cup raw or cooked
Onions	1 cup chopped, raw or cooked
Tomatoes	1 large raw whole (3") 1 cup chopped or sliced raw, canned, or cooked
Tomato or mixed vegetable juice	1 cup
Summer squash or zucchini	1 cup cooked, sliced or diced