Veggie conversion chart

Vegetable Weight Conversion Sheet

Item Arugula Asparagus Asparagus Asparagus Asparagus Broccoli Broccoli Broccoli Broccoli, Chinese Broccoli, Raab Broccoli, Raab Cabbage Cabbage Cabbage, Chinese (Pak-Choi) Cabbage, Chinese (Pak-Choi) Cabbage, Chinese (Pe-Tsai) Cabbage, Chinese (Pe-Tsai) Cabbage, Common Cabbage, Napa Cabbage, Red Cabbage, Red Cabbage, Savoy Cabbage, Savoy Cabbage, Swamp Cabbage, Swamp (Skunk Cabbage) Cauliflower Cauliflower Cauliflower Cauliflower, Green Cauliflower, Green Celery Celery Chard, Swiss

Variety

Quantity

GM Wt

Oz Wt

Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from fresh variety Raw Cooked from fresh variety Raw Raw Raw Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw

.5 cup (chopped) .5 cup .5 cup

10 67 90

0.35 2.36 3.17

.5 cup

90

3.17

.5 cup

121

4.27

.5 cup .5 cup

44 92

1.55 3.24

.5 cup

78

2.75

.5 cup

44

1.55

.5 cup (chopped) .5 cup

20 44

0.71 1.55

.5 cup (chopped) .5 cup (shredded) .5 cup (shredded) .5 cup (shredded)

44.5 35 35 85

1.57 1.23 1.23 3.00

.5 cup (shredded) .5 cup

38 59.5

1.34 2.10

.5 cup

75

2.65

.5

54.5

1.92

.5 cup (shredded) .5 cup

35 75

1.23 2.65

.5 cup (shredded) .5 cup

35 72.5

1.23 2.56

.5 cup

49

1.73

.5 cup (chopped) .5 cup .5 cup

28 50 90

0.99 1.76 3.17

.5 cup

62

2.19

.5 cup .5 cup

32 62*

1.13 2.19

.5 cup (chopped) .5 cup

50.5 75

1.78 2.65

.5 cup

18

0.63

1

Vegetable Weight Conversion Sheet

Chard, Swiss Collards (Collard Greens) Collards (Collard Greens)--1 cup* Cucumber, no peel Cucumber, with peel Eggplant Eggplant Escarole Fennel bulb Green beans Green beans Green beans Green beans Green beans, NSA Greens, Mustard Greens, Mustard Greens, Mustard—1 cup* Greens, Turnip Greens, Turnip Greens, Turnip Greens, Turnip NSA Heart of Palm Jalapeno Jicama Kale Kale Kale Kale, Scotch Kale, Scotch, chopped Kohlrabi Kohlrabi Lettuce, Butterhead (inc Boston and Bibb)—1 cup* Lettuce, Endive—1 cup* Lettuce, Iceberg—1 cup*

Cooked from fresh variety Cooked from fresh variety Raw Raw Raw Raw Cooked from fresh variety Raw Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Cooked from canned variety, NSA Cooked from frozen variety Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Canned Raw Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw Raw Raw

.5 cup

87.5

3.09

.5 cup

95

3.35

1 cup* (chopped) .5 cup (slices) .5 cup (slices) .5 cup (cubes) .5 cup

36 59.5 52 41 49.5

1.27 2.10 1.83 1.45 1.75

.5 cup (shredded) .5 cup (slices) .5 cup .5 cup

25 43.5 55 67.5

0.88 1.53 1.94 2.38

.5 cup

62.5

2.20

.5 cup

67.5

2.38

.5 cup

67.5

2.38

.5 cup

75

2.65

.5 cup

70

2.47

1 cup* (chopped) .5 cup (chopped) .5 cup

56 27.5 82

1.98 0.97 2.89

.5 cup

72

2.54

.5 cup

72

2.54

.5 cup .5 cup (slices) .5 cup

73 45 65

2.57 1.59 2.29

.5 cup (chopped) .5 cup

33.5 65

1.18 2.29

.5 cup

65

2.29

.5 cup (chopped) .5 cup

33.5 65

1.18 2.29

.5 cup .5 cup

67.5 82.5

2.38 2.91

1 cup* (shredded or chopped) 1 cup* (chopped) 1 cup* (shredded)

55

1.94

50 72

1.76 2.54

2

Vegetable Weight Conversion Sheet

Lettuce, Romaine—1 cup* Mushroom Mushroom Mushroom, Brown, Italian or Crimini Mushroom, Portabella Mushroom, Portabella (grilled) Mushroom, Straw Mushroom, White Mushroom, White Nopales Okra Okra Okra Peppers, Green Sweet Peppers, Green Sweet Peppers, Green Sweet Peppers, Green Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Yellow Sweet Radishes Radishes, Oriental Radishes, Oriental Sauerkraut (low-sodium) Scallions Shirataki Noodles Spaghetti Squash (winter squash) Spinach Spinach Spinach

Raw Cooked from fresh variety Cooked from canned variety Raw Raw Cooked from fresh variety, sliced Cooked from canned variety Raw Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Raw Raw Cooked from fresh variety Raw Raw * Cooked from fresh variety Cooked from frozen variety Cooked from fresh variety Cooked from canned variety

1 cup* (shredded) .5 cup

47

1.66

78

2.75

.5 cup

78

2.75

.5 cup (sliced) .5 cup (diced) .5 cup

36 43 60.5

1.27 1.52 2.13

.5 cup

91

3.21

.5 cup (pieces) .5 cup

35 78*

1.23 2.75

.5 cup (slices) .5 cup .5 cup

43 50 92

1.52 1.76 3.25

.5 cup

80

2.82

.5 cup (chopped) .5 cup

74.5 68*

2.63 2.40

.5 cup

68

2.40

.5 cup

70

2.47

.5 cup (chopped) .5 cup

74.5 68*

2.63 2.40

.5 cup

68

2.40

.5 cup

70

2.47

.5 cup (chopped) .5 cup (slices) .5 cup (slices) .5 cup (slices)

74.5* 58 58 73.5

2.63 2.05 2.05 2.59

.5 cup .5 cup .5 cup .5 cup

71 50 113 77.5

2.50 1.76 3.99 2.73

.5 cup

95

3.35

,5 cup

90

3.17

.5 cup

107

3.77

3

Vegetable Weight Conversion Sheet

Spinach, Malabar Spinach, Mustard (Tendergreen) Spinach, Mustard (Tendergreen)—1 cup* Spinach, New Zealand Spinach, New Zealand—1 cup* Spinach—1 cup* Sprouts, Alfalfa Sprouts, Mung Bean Sprouts Sprouts, Mung Bean Sprouts Squash, Summer, Zucchini (w/skin) Squash, Summer, Crookneck and Straightneck Squash, Summer, Crookneck and Straightneck Squash, Summer, Crookneck and Straightneck Squash, Summer, Crookneck and Straightneck Squash, Summer, Scallop Squash, Summer, Scallop Squash, Summer, Zucchini Squash, Summer, Zucchini Squash, Winter, Spaghetti (ONLY winter squash) Tomato, red ripe Tomato, red ripe Tomato, red ripe packed in tomato juice Tomato, red ripe Turnips Turnips Turnips Watercress—1 cup*

Key: Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate

Cooked from fresh variety Cooked from fresh variety, chopped Raw Cooked from fresh variety, chopped Raw Raw Raw Raw Cooked from fresh variety Raw Raw Cooked from frozen variety, slices Cooked from fresh variety Cooked from canned variety, diced Raw Cooked from fresh variety, slices Cooked from fresh variety w/skin Cooked from frozen variety w/ skin Raw Raw Raw Cooked from canned variety Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Raw

.5 cup

90*

3.17

.5 cup

90

3.17

1 cup* (chopped)

150

5.29

.5 cup

90

3.17

1 cup* (chopped) 1 cup* ,5 cup .5 cup .5 cup

56 30 16.5 52 62

1.97 1.06 0.58 1.83 2.19

.5 cup (sliced) .5 cup (sliced)

56.5 65

1.99 2.29

.5 cup

96

3.39

.5 cup

90

3.17

.5 cup

105

3.70

.5 cup (sliced) .5 cup

65 90

2.29 3.17

.5 cup

90

3.17

.5 cup

111.5

3.93

.5 cup (cubes)

50.5

1.78

.5 cup (chopped or sliced) .5 cup (cherry) .5 cup (with juice)

90

3.17

74.5 120

2.63 4.23

.5 cup

120

4.23

.5 cup (cubes) .5 cup

65 78

2.29 2.75

.5 cup

78

2.75

1 cup* (chopped)

34

1.20

4