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


Choose 2-4 vegetables daily:
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.