Vegetables
What foods are in the Vegetable Group?
Any vegetable or 100% vegetable juice counts as part 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; red and orange; beans, peas, and lentils; starchy; and other vegetables.
More About the Vegetable Group
Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.
*These are general recommendations by age. Find the right amount for you by getting your MyPlate Plan.
| Daily Recommendation* | ||
|---|---|---|
| Toddlers | 12 to 23 months | ⅔ to 1 cup |
| Children | 2-4 yrs | 1 to 2 cups |
| 5-8 yrs | 1½ to 2½ cups | |
| Girls | 9-13 yrs | 1½ to 3 cups |
| 14-18 yrs | 2½ to 3 cups | |
| Boys | 9-13 yrs | 2 to 3½ cups |
| 14-18 yrs | 2½ to 4 cups | |
| Women | 19-30 yrs | 2½ to 3 cups |
| 31-59 yrs | 2 to 3 cups | |
| 60+ yrs | 2 to 3 cups | |
| Men | 19-30 yrs | 3 to 4 cups |
| 31-59 yrs | 3 to 4 cups | |
| 60+ yrs | 2½ to 3½ cups | |
| Amount that counts as 1 cup of vegetables | Amount that counts as ½ 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 |
1 cup, raw | |
| Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole | 2 cups, raw | 1 cup, raw | |
| Red and Orange Vegetables | Carrots |
1 cup, strips, slices, or chopped, raw or cooked 2 medium |
1 medium carrot ½ cup baby carrots (about 6) |
| Pumpkin | 1 cup, mashed, cooked | ||
| Red bell peppers |
1 cup, chopped, raw, or cooked 1 large pepper (3" diameter, 3¾" long) |
1 small pepper | |
| Tomatoes |
1 large raw whole (3") 1 cup, chopped or sliced, raw, canned, or cooked |
1 small raw whole (2¼" diameter)
|
|
| Tomato juice | 1 cup | ½ cup | |
| Sweet potato |
1 large baked (2¼" or more diameter) 1 cup, sliced or mashed, cooked |
||
| Winter squash (acorn, butternut, hubbard) | 1 cup, cubed, cooked | ½ acorn squash, baked = ¾ cup | |
| Beans, Peas, and Lentils | Dry beans and peas and lentils (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 (2½" to 3" diameter) |
||
| Other Vegetables | Avocado | 1 avocado | ½ avocado |
| Bean sprouts | 1 cup, cooked | ||
| Cabbage, green, red, napa, savoy | 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 bell peppers |
1 cup, chopped, raw or cooked 1 large pepper (3" diameter, 3¾" long) |
1 small pepper | |
| Lettuce, iceberg or head | 2 cups, raw, shredded or chopped | 1 cup, raw, shredded or chopped | |
| Mushrooms | 1 cup, raw or cooked | ||
| Onions | 1 cup, chopped, raw or cooked | ||
| Summer squash or zucchini | 1 cup, cooked, sliced or diced | ||
Why is it important to eat vegetables?
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Health Benefits
All food and beverage choices matter – focus on variety, amount, and nutrition.
- As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.
