III. VEGETABLE GROUP
Look for the high fiber (†) vegetables when creating your meal.
Each vegetable exchange contains about 5 gram of carbohydrate, 2 grams
of
protein, no fat, and 25 Calories.
Unless stated otherwise one exchange (serving) equals:
1/2 cup of cooked vegetables or vegetable juice
1 cup of raw vegetables
| Artichoke (1/2 medium) | Greens (†collard, mustard, turnip, kale) | String beans |
| Asparagus | Jicama | Summer squash (crookneck) |
| Beans (green, wax, Italian) | Kohlrabi | Tomato, medium |
| Bean sprouts | Leeks | Tomato, cherry (6) |
| Beets | Mixed vegetables | Tomato/vegetable juice |
| †Broccoli | Mushrooms, cooked | Turnips |
| †Brussels sprouts | Okra | V-8 juice (1 cup) |
| Cabbage, cooked | Onions | Water chestnuts |
| †Carrots | Pea pods (snow peas) | Wax beans |
| Cauliflower | Rhubarb | Zucchini, cooked |
| Chayote | Rutabaga | |
| Eggplant | Sauerkraut | |
| Green peppers | †Spinach, cooked |
†=High fiber
Starchy vegetables such as corn, peas, and potatoes are found on the
Starch/Bread Group.
For "free" vegetables (i.e., fewer than ten calories per serving), see the
Free Food List.