How big is one serving of vegetables?

Toby Smithson
Nutrition & Dietetics

According to the 2010 Dietary Guidelines, a serving of vegetables is equal to 1 cup of raw or cooked vegetables; 1 cup vegetable juice; or 2 cups of leafy greens. The new MyPlate guide categorizes vegetables into one cup servings. One cup is equal to: 3 spears of broccoli; 12 baby carrots; 1 large tomato or baked potato; 1 large ear of corn or bell pepper.

Keri Gans
Nutrition & Dietetics
Here are examples of vegetable serving sizes:
  • cooked or chopped raw veggies (asparagus, brussels sprouts, broccoli, carrots, cauliflower, celery, cucumber, green beans, leeks, onions, peppers, zucchini): 1/2 cup
  • corn: 1/2 cup cooked or 1 medium ear
  • mixed veggies: 1/2 cup
  • peas: 1/2 cup
  • raw leafy veggies (kale, romaine and all lettuce, spinach, watercress): 1 cup
  • squash (acorn, butternut, winter): 1 cup
The Small Change Diet: 10 Steps to a Thinner, Healthier You

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Vandana  R. Sheth
Nutrition & Dietetics
Most Americans do not meet the daily requirement for vegetables. However, this can be remedied fairly easily once we understand what counts as one serving. 

One serving of vegetables includes any one of the list below --
  • 1 cup (8 oz measuring cup) of raw vegetables
  • 1/2 cup (4 oz measuring cup) of cooked vegetables
  • 3/4 cup (6 oz measuring cup) vegetable juice
Using the new USDA icon of the MyPlate is a wonderful reminder to include more fruits and vegetables in our diet.
Marisa Moore
Nutrition & Dietetics
One serving of vegetables equals 1 cup raw leafy greens or 1/2 cup cooked.

3 out of 4 Americans don't get the recommended daily vegetables. Aim for a minimum of 2.5 cups of vegetables daily. Remember that you can mix and match throughout the day. And that's actually encouraged to take advantage of the wide range of nutrients that veggies deliver.
Emilia Klapp
Nutrition & Dietetics
One serving equals 1 cup of raw, leafy vegetables; 1/2 cup cooked vegetables; or 6 oz. vegetable juice. Aim for five to seven servings daily.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.