Vegetable Weight Conversion Sheet
Item Arugula Asparagus Asparagus Asparagus Asparagus Broccoli Broccoli Broccoli Broccoli, Chinese Broccoli, Raab Broccoli, Raab Cabbage Cabbage Cabbage, Chinese (Pak-Choi) Cabbage, Chinese (Pak-Choi) Cabbage, Chinese (Pe-Tsai) Cabbage, Chinese (Pe-Tsai) Cabbage, Common Cabbage, Napa Cabbage, Red Cabbage, Red Cabbage, Savoy Cabbage, Savoy Cabbage, Swamp Cabbage, Swamp (Skunk Cabbage) Cauliflower Cauliflower Cauliflower Cauliflower, Green Cauliflower, Green Celery Celery Chard, Swiss
Variety
Quantity
GM Wt
Oz Wt
Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from fresh variety Raw Cooked from fresh variety Raw Raw Raw Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw
.5 cup (chopped) .5 cup .5 cup
10 67 90
0.35 2.36 3.17
.5 cup
90
3.17
.5 cup
121
4.27
.5 cup .5 cup
44 92
1.55 3.24
.5 cup
78
2.75
.5 cup
44
1.55
.5 cup (chopped) .5 cup
20 44
0.71 1.55
.5 cup (chopped) .5 cup (shredded) .5 cup (shredded) .5 cup (shredded)
44.5 35 35 85
1.57 1.23 1.23 3.00
.5 cup (shredded) .5 cup
38 59.5
1.34 2.10
.5 cup
75
2.65
.5
54.5
1.92
.5 cup (shredded) .5 cup
35 75
1.23 2.65
.5 cup (shredded) .5 cup
35 72.5
1.23 2.56
.5 cup
49
1.73
.5 cup (chopped) .5 cup .5 cup
28 50 90
0.99 1.76 3.17
.5 cup
62
2.19
.5 cup .5 cup
32 62*
1.13 2.19
.5 cup (chopped) .5 cup
50.5 75
1.78 2.65
.5 cup
18
0.63
1
Vegetable Weight Conversion Sheet
Chard, Swiss Collards (Collard Greens) Collards (Collard Greens)--1 cup* Cucumber, no peel Cucumber, with peel Eggplant Eggplant Escarole Fennel bulb Green beans Green beans Green beans Green beans Green beans, NSA Greens, Mustard Greens, Mustard Greens, Mustard—1 cup* Greens, Turnip Greens, Turnip Greens, Turnip Greens, Turnip NSA Heart of Palm Jalapeno Jicama Kale Kale Kale Kale, Scotch Kale, Scotch, chopped Kohlrabi Kohlrabi Lettuce, Butterhead (inc Boston and Bibb)—1 cup* Lettuce, Endive—1 cup* Lettuce, Iceberg—1 cup*
Cooked from fresh variety Cooked from fresh variety Raw Raw Raw Raw Cooked from fresh variety Raw Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Cooked from canned variety, NSA Cooked from frozen variety Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Canned Raw Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw Raw Raw
.5 cup
87.5
3.09
.5 cup
95
3.35
1 cup* (chopped) .5 cup (slices) .5 cup (slices) .5 cup (cubes) .5 cup
36 59.5 52 41 49.5
1.27 2.10 1.83 1.45 1.75
.5 cup (shredded) .5 cup (slices) .5 cup .5 cup
25 43.5 55 67.5
0.88 1.53 1.94 2.38
.5 cup
62.5
2.20
.5 cup
67.5
2.38
.5 cup
67.5
2.38
.5 cup
75
2.65
.5 cup
70
2.47
1 cup* (chopped) .5 cup (chopped) .5 cup
56 27.5 82
1.98 0.97 2.89
.5 cup
72
2.54
.5 cup
72
2.54
.5 cup .5 cup (slices) .5 cup
73 45 65
2.57 1.59 2.29
.5 cup (chopped) .5 cup
33.5 65
1.18 2.29
.5 cup
65
2.29
.5 cup (chopped) .5 cup
33.5 65
1.18 2.29
.5 cup .5 cup
67.5 82.5
2.38 2.91
1 cup* (shredded or chopped) 1 cup* (chopped) 1 cup* (shredded)
55
1.94
50 72
1.76 2.54
2
Vegetable Weight Conversion Sheet
Lettuce, Romaine—1 cup* Mushroom Mushroom Mushroom, Brown, Italian or Crimini Mushroom, Portabella Mushroom, Portabella (grilled) Mushroom, Straw Mushroom, White Mushroom, White Nopales Okra Okra Okra Peppers, Green Sweet Peppers, Green Sweet Peppers, Green Sweet Peppers, Green Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Yellow Sweet Radishes Radishes, Oriental Radishes, Oriental Sauerkraut (low-sodium) Scallions Shirataki Noodles Spaghetti Squash (winter squash) Spinach Spinach Spinach
Raw Cooked from fresh variety Cooked from canned variety Raw Raw Cooked from fresh variety, sliced Cooked from canned variety Raw Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Raw Raw Cooked from fresh variety Raw Raw * Cooked from fresh variety Cooked from frozen variety Cooked from fresh variety Cooked from canned variety
1 cup* (shredded) .5 cup
47
1.66
78
2.75
.5 cup
78
2.75
.5 cup (sliced) .5 cup (diced) .5 cup
36 43 60.5
1.27 1.52 2.13
.5 cup
91
3.21
.5 cup (pieces) .5 cup
35 78*
1.23 2.75
.5 cup (slices) .5 cup .5 cup
43 50 92
1.52 1.76 3.25
.5 cup
80
2.82
.5 cup (chopped) .5 cup
74.5 68*
2.63 2.40
.5 cup
68
2.40
.5 cup
70
2.47
.5 cup (chopped) .5 cup
74.5 68*
2.63 2.40
.5 cup
68
2.40
.5 cup
70
2.47
.5 cup (chopped) .5 cup (slices) .5 cup (slices) .5 cup (slices)
74.5* 58 58 73.5
2.63 2.05 2.05 2.59
.5 cup .5 cup .5 cup .5 cup
71 50 113 77.5
2.50 1.76 3.99 2.73
.5 cup
95
3.35
,5 cup
90
3.17
.5 cup
107
3.77
3
Vegetable Weight Conversion Sheet
Spinach, Malabar Spinach, Mustard (Tendergreen) Spinach, Mustard (Tendergreen)—1 cup* Spinach, New Zealand Spinach, New Zealand—1 cup* Spinach—1 cup* Sprouts, Alfalfa Sprouts, Mung Bean Sprouts Sprouts, Mung Bean Sprouts Squash, Summer, Zucchini (w/skin) Squash, Summer, Crookneck and Straightneck Squash, Summer, Crookneck and Straightneck Squash, Summer, Crookneck and Straightneck Squash, Summer, Crookneck and Straightneck Squash, Summer, Scallop Squash, Summer, Scallop Squash, Summer, Zucchini Squash, Summer, Zucchini Squash, Winter, Spaghetti (ONLY winter squash) Tomato, red ripe Tomato, red ripe Tomato, red ripe packed in tomato juice Tomato, red ripe Turnips Turnips Turnips Watercress—1 cup*
Key: Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate
Cooked from fresh variety Cooked from fresh variety, chopped Raw Cooked from fresh variety, chopped Raw Raw Raw Raw Cooked from fresh variety Raw Raw Cooked from frozen variety, slices Cooked from fresh variety Cooked from canned variety, diced Raw Cooked from fresh variety, slices Cooked from fresh variety w/skin Cooked from frozen variety w/ skin Raw Raw Raw Cooked from canned variety Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Raw
.5 cup
90*
3.17
.5 cup
90
3.17
1 cup* (chopped)
150
5.29
.5 cup
90
3.17
1 cup* (chopped) 1 cup* ,5 cup .5 cup .5 cup
56 30 16.5 52 62
1.97 1.06 0.58 1.83 2.19
.5 cup (sliced) .5 cup (sliced)
56.5 65
1.99 2.29
.5 cup
96
3.39
.5 cup
90
3.17
.5 cup
105
3.70
.5 cup (sliced) .5 cup
65 90
2.29 3.17
.5 cup
90
3.17
.5 cup
111.5
3.93
.5 cup (cubes)
50.5
1.78
.5 cup (chopped or sliced) .5 cup (cherry) .5 cup (with juice)
90
3.17
74.5 120
2.63 4.23
.5 cup
120
4.23
.5 cup (cubes) .5 cup
65 78
2.29 2.75
.5 cup
78
2.75
1 cup* (chopped)
34
1.20
4