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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
* 400 mg or more of sodium per exchange
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