Vegetable Portion Sizes

Portion Size used in Daily Nutrient Monitoring Tool

Below is a table showing the portion sizes for all the vegetables available in the Daily Nutrient Monitoring Tool.

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Vegetable Portion Size Weight
Asparagus, cooked, boiled, drained 4 spears (1/2" base) 60g
Beets 1 beet 50g
Bell peppers ½ large pepper 80g
Broccoli, cooked, boiled, drained, without salt 0.5"cup, chopped" 78.0g
Brussels sprouts, cooked, boiled, drained, without salt 4 sprouts 84g
Cabbage, cooked, boiled, drained, without salt ½ cup – shredded 75g
Carrots, raw ½ cup chopped 64g
Cauliflower 3 flowerets 54g
Celery 1 large stalk 64g
Cucumber – raw ½ cup – sliced 52g
Chicory / Endives 0.5"cup, chopped 25g
Courgette/Eggplant – cooked, drained ½ cup chopped 49.5g
Garlic – raw 1 clove 3g
Green beans, snap, green, raw 10 beans – 4 inch 55g
Green peas – cooked ½ cup 80g
Leeks – cooked, boiled, drained, without salt ½ cup chopped 52g
Mushrooms – white cooked 4 mushrooms 48g
Olives 3 small 9.6g
Onions ½ medium 47g
Potatoes white, flesh and skin, baked 1 medium 173g
Romaine lettuce 1 cup shredded 47g
Spinach A handful 50g
Squash, winter butternut, cooked, baked, without salt ½ cup 102.5g
Sweet potatoes 1 medium 114g
Swiss chard 2 leaves 98g
Tomatoes red, ripe, raw, year round average ½ cup 90g