How much is a serving of vegetables?

Vegetables come in all kinds of shapes and sizes, so the definition of a serving varies depending on the vegetable. But as a general rule of thumb, a single serving is defined as:

  • Raw leafy greens : 2 cups or 475ml

  • Cooked or sautéed leafy greens: 1 cup or 240ml

  • Chopped raw vegetables: 1 cup or 240ml

  • Cooked beans, legumes, lentils and/or peas: ½ cup or 120 ml

Use the tables below to calculate your vegetable consumption:

Leafy greens

 
 
 
 

Cruciferous vegetables

 
 
 
 

Root vegetables and tubers

 
 
 
 

Shoot vegetables and the onion family

 
 
 
 

Botanical fruits

 
 
 
 

Beans and legumes

 
 
 
 

Miscellaneous others

 
 

Sample salad:

2 handfuls of leafy greens + 1 cup of cherry tomatoes + 1/2 avocado = 3 servings of vegetables

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