Vegetable Exchanges
- One Vegetable exchange is equal to 5 grams carbohydrate, 2 grams protein, and 25
calories.
- unless otherwise noted, one exchange equals 1/2 cup cooked vegetables (or vegetable
juice) or 1 cup raw vegetables.
- Generally, vegetables contain 2 to 3 grams of dietary fiber per serving.
- For sodium restricted diets, do not use canned vegetables.
Artichoke (1/2 medium)
Asparagus
Beans (green, wax, italian)
Bean Sprouts
Beets
Broccoli
Brussels Sprouts
Cabbage, cooked
Carrots
Cauliflower
Eggplant
Greens (Beet, Chard)
Collards
Dandelion
Kale
Mustard
Poke
Turnip
Kohlrabi
Lambsquarters
Leeks
Mushrooms (cooked)
Okra
Onions
Pimento
Pea Pods
Pepper (green, red)
Rutabaga
Sauerkraut
Snow peas
Spinach (cooked)
Summer squash, crookneck
Tomato Sauce (1/3 cup)
Tomatoes
Tomato Paste (2 tbsp)
Tomato Vegetable Juice
Tomato Puree (1/4 cup)
Turnips
Water Chestnuts (6 medium)
Zucchini (cooked)
The following raw vegetables may be considered free foods when used as indicated:
Alfalfa Sprouts
Cabbage
Celery
Chicory
Chinese Cabbage
Cucumber
Endive
Escarole
Green Onion
Hot Peppers
Lettuce
Mushrooms
Parsley
Radishes
Romaine
Spinach
Watercress
Zucchini
Starchy Vegetables are found in the
Starch/Bread Exchange list.
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