Vegetable List

Each vegetable serving on this list contains about 5 grams of carbohydrate, 2 grams of protein, and 25 calories. Vegetables are high in certain nutrients, such as potassium, vitamins A and C and folic acid. Vegetables contain 2-3 grams of dietary fiber.

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)
• Asparagus
• Beans (green, wax, Italian)
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage, cooked
• Carrots
• Cauliflower
• Eggplant
• Greens (collard, mustard, turnip)
• Kohlrabi
• Leeks
• Mushrooms, cooked
• Okra
• Onions
• Pea pods
• Peppers (green)
• Rutabaga
• Sauerkraut †
• Spinach, cooked
• Summer squash (crookneck)
• Tomato (one large)
• Tomato/vegetable juice †
• Turnips
• Water chestnuts
• Zucchini, cooked

Starchy vegetables such as corn, peas, and potatoes are found on the Starch/bread List

For free vegetables see Free Food List

† 400 mg or more of sodium per exchange