Vegetable List

Choose vegetable exchanges from this list. Unless otherwise noted, serving size is ^ Cup for cooked vegetables and vegetable juices or 1 Cup for raw vegetables. A serving of any item is one exchange and contains about 25 calories and 2-3 grams of dietary fiber. See the Starch/Bread list for starchy vegetables (corn, peas, and potatoes). See the Free Food list for free vegetables.

Vegetables are a good source of vitamins and minerals. Fresh and frozen vegetables contain more vitamins than canned, and have less salt. Rinsing canned vegetables removes much of the added salt.

Artichoke (1/2 medium)

Okra

Asparagus

Onions

Beans (green, wax, Italian)

Pea pods

Bean sprouts

Peppers (green)

Beets

Rutabaga

Broccoli

Sauerkraut

Brussels sprouts

Spinach (cooked)

Cabbage (cooked)

Summer squash (crookneck)

Cauliflower

Tomato (one large)

Eggplant

Tomato/vegetable juice

Greens (collard, mustard, turnip)

Turnips

Kohlrabi

Water chestnuts

Leeks

Zucchini (cooked)

Mushrooms (cooked)

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