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