Name

Type

Quantity

Grams

Ounces

Arugula

Raw

.5 cup (chopped)

10 g

0.35 oz.

Asparagus

Raw

.5 cup

67 g

2.36 oz.

Asparagus

Cooked from frozen variety

.5 cup

90 g

3.17 oz.

Asparagus

Cooked from canned variety

.5 cup

90 g

3.17 oz.

Broccoli

Raw

.5 cup

44 g

1.55 oz.

Broccoli

Cooked from frozen variety

.5 cup

92 g

3.24 oz.

Broccoli

Cooked from fresh variety

.5 cup

78 g

2.75 oz.

Broccoli, Chinese

Cooked from fresh variety

.5 cup

44 g

1.55 oz.

Broccoli, Raab

Raw

.5 cup (chopped)

20 g

0.71 oz.

Broccoli, Raab

Cooked from fresh variety

.5 cup

44 g

1.55 oz.

Cabbage

Raw

.5 cup (chopped)

44.5 g

1.57 oz.

Cabbage

Raw

.5 cup (shredded)

35 g

1.23 oz.

Cabbage, Chinese (Bok-Choy)

Raw

.5 cup (shredded)

35 g

1.23 oz.

Cabbage, Chinese (Bok-Choy)

Cooked from fresh variety

.5 cup (shredded)

85 g

3.00 oz.

Cabbage, Chinese (Pe-Tsai)

Raw

.5 cup (shredded)

38 g

1.34 oz.

Cabbage, Chinese (Pe-Tsai)

Cooked from fresh variety

.5 cup (shredded)

59.5 g

2.10 oz.

Cabbage, Common

Cooked from fresh variety

.5 cup (shredded)

75 g

2.65 oz.

Cabbage, Napa

Cooked from fresh variety

.5 cup (shredded)

54.5 g

1.92 oz.

Cabbage, Red

Raw

.5 cup (shredded)

35 g

1.23 oz.

Cabbage, Red

Cooked from fresh variety

.5 cup

75 g

2.65 oz.

Cabbage, Savoy

Raw

.5 cup (shredded)

35

1.23 oz.

Cabbage, Swamp

Cooked from fresh variety

.5 cup

49

1.73 oz.

Cabbage, Swamp
(Skunk Cabbage)

Raw

.5 cup (chopped)

28

.99 oz.

Cauliflower

Raw

.5 cup

50

1.76 oz.

Cauliflower

Cooked from frozen variety

.5 cup

90

3.17 oz.

Cauliflower

Cooked from fresh variety

.5 cup

62

2.19 oz.

Cauliflower, Green

Raw

.5 cup

32

1.13 oz.

Cauliflower, Green

Cooked from fresh variety

.5 cup

62

2.19 oz.

Celery

Raw

.5 cup (chopped)

50.5

1.78 oz.

Celery

Cooked from fresh variety

.5 cup

75

2.65 oz.

Collard Greens

Cooked from fresh variety

.5 cup

87.5

3.09 oz.

Collard Greens

Raw

1 cup (chopped)

36

1.27 oz.

Cucumber, no peel

Raw

.5 cup (slices)

59.5

2.10 oz.

Cucumber, with peel

Raw

.5 cup (slices)

52

1.83 oz.

Eggplant

Raw

.5 cup (cubes)

41

1.45 oz.

Eggplant

Cooked from fresh variety

.5 cup (cubes)

49.5

1.75 oz.

Escarole

Raw

.5 cup (shredded)

25

0.88 oz.

Fennel Bulb

Raw

.5 cup (slices)

43.5

1.53 oz.

Green Beans

Raw

.5 cup

55

1.94 oz.

Green Beans

Cooked from frozen variety

.5 cup

67.5

2.38 oz.

Green Beans

Cooked from fresh variety

.5 cup

62.5

2.20 oz.

Green Beans

Cooked from canned variety

.5 cup

67.5

2.38 oz.

Heart of Palm

Canned

.5 cup

73

2.57 oz.

JalapeƱo

Raw

.5 cup (slices)

45

1.59 oz.

Jicama

Raw

.5 cup

65

2.29 oz.

Jicama

Cooked from fresh variety

.5 cup

65

2.29 oz.

Kale

Raw

.5 cup (chopped)

33.5

1.18 oz.

Kale

Cooked from frozen variety

.5 cup

65

2.29 oz.

Kale

Cooked from fresh variety

.5 cup

65

2.29 oz.

Kale, Scotch

Cooked from fresh variety

.5 cup

65

1.18 oz.

Kale, Scotch

Cooked from fresh variety

.5 cup (chopped)

65

2.29 oz.

Kohirabi

Raw

.5 cup

67.5

2.38 oz.

Kohirabi

Cooked from fresh variety

.5 cup

82.5

2.91 oz.

Lettuce, Butterhead
(Including Boston and Bibb)

Raw

1 cup (shredded or chopped)

55

1.94 oz.

Lettuce, Endive

Raw

1 cup (chopped)

50

1.76 oz.

Lettuce, Iceberg

Raw

1 cup (shredded)

72

2.54 oz.

Lettuce, Romaine

Raw

1 cup (shredded)

47

1.66 oz.

Lettuce, Spring Mix

Raw

1 cup (shredded)

42.5

1.5 oz.

Mushroom

Cooked from fresh variety

.5 cup

78

2.75 oz.

Mushroom

Cooked from canned variety

.5 cup

78

2.75 oz.

Mushroom, Brown, Italian or Crimini

Raw

.5 cup (sliced)

43

1.52 oz.

Mushroom, Portabella

Raw

.5 cup (sliced)

43

1.52 oz.

Mushroom, Portabella

Cooked from fresh variety

.5 cup (sliced)

60.5

2.13 oz.

Mushroom, Straw

Cooked from canned variety

.5 cup (sliced)

91

3.21 oz.

Mushroom, White

Raw

.5 cup (pieces)

35

1.23 oz.

Mushroom, White

Cooked from fresh variety

.5 cup

78

2.75 oz.

Mustard Greens

Cooked from frozen variety

.5 cup

75

2.65 oz.

Mustard Greens

Cooked from fresh variety

.5 cup

70

2.47 oz.

Mustard Greens

Raw

1 cup (chopped)

56

1.98 oz.

Napales

Raw

.5 cup (slices)

43

1.52 oz.

Okra

Raw

.5 cup

50

1.76 oz.

Okra

Cooked from frozen variety

.5 cup

92

3.25 oz.

Okra

Cooked from fresh variety

.5 cup

80

2.82 oz.

Peppers, Green Sweet

Raw

.5 cup (chopped)

74.5

2.63 oz.

Peppers, Green Sweet

Cooked from frozen variety

.5 cup

68

2.40 oz.

Peppers, Green Sweet

Cooked from fresh variety

.5 cup

68

2.40 oz.

Peppers, Green Sweet

Cooked from canned variety

.5 cup

70

2.47 oz.

Peppers, Red Sweet

Raw

.5 cup (chopped)

74.5

2.63 oz.

Peppers, Red Sweet

Cooked from frozen variety

.5 cup

68

2.40 oz.

Peppers, Red Sweet

Cooked from fresh variety

.5 cup

68

2.40 oz.

Peppers, Red Sweet

Cooked from canned variety

.5 cup

70

2.47 oz.

Peppers, Yellow Sweet

Raw

.5 cup (chopped)

74.5

2.63 oz.

Radishes

Raw

.5 cup (slices)

58

2.05 oz.

Radishes, Oriental

Raw

.5 cup (slices)

58

2.05 oz.

Radishes, Oriental

Raw

.5 cup (slices)

58

2.05 oz.

Scallions

Raw

.5 cup

50

1.76 oz.

Spinach

Cooked from frozen variety

.5 cup

95

3.35 oz.

Spinach

Cooked from fresh variety

.5 cup

90

3.77 oz.

Spinach

Cooked from canned variety

.5 cup

107

3.77 oz.

Spinach, Malabar

Cooked from fresh variety

.5 cup

90

3.17 oz.

Spinach, Mustard (Tendergreen)

Cooked from fresh variety

.5 cup (chopped)

90

3.17 oz.

Spinach, Mustard (Tendergreen)

Raw

1 cup (chopped)

50

1.29 oz.

Spinach, New Zealand

Cooked from frozen variety

.5 cup (chopped)

56

3.17 oz.

Spinach, New Zealand

Raw

1 cup (chopped)

56

1.97 oz.

Spinach

Raw

1 cup

30

1.06 oz.

Sprouts, Alfalfa

Raw

.5 cup

16.5

0.58 oz.

Sprouts, Mung Bean Sprouts

Raw

.5 cup

52

1.83 oz.

Sprouts, Mung Bean Sprouts

Cooked from fresh variety

.5 cup

62

2.19 oz.

Squash, Summer, Crookneck and Straightneck

Raw

.5 cup (sliced)

65

3.39 oz.

Squash, Summer, Crookneck and Straightneck

Raw

.5 cup (sliced)

65

3.39 oz.

Squash, Summer, Crookneck and Straightneck

Cooked from fresh variety

.5 cup (sliced)

90

3.17 oz.

Squash, Summer, Crookneck and Straightneck

Cooked from canned variety with skin

.5 cup

105

3.70 oz.

Squash, Summer, Scallop

Raw

.5 cup (sliced)

65

2.29 oz.

Squash, Summer, Scallop

Cooked from frozen variety

.5 cup (sliced)

90

3.17 oz.

Squash, Summer, Zucchini

Raw with skin

.5 cup (sliced)

56.5

1.99 oz.

Squash, Summer, Zucchini

Cooked from fresh variety with skin

.5 cup (sliced)

90

3.17 oz.

Squash, Summer, Zucchini

Cooked from frozen variety with skin

.5 cup (sliced)

111.5

3.93 oz.

Squash, Spaghetti

Raw

.5 cup (cubed)

50.5

1.78 oz.

Squash, Spaghetti

Cooked from fresh variety

.5 cup

77.5

2.73 oz.

Swiss Chard

Raw

.5 cup

18

.63 oz.

Swiss Chard

Cooked from fresh variety

.5 cup

87.5

3.09 oz.

Tomato, Red Ripe

Raw

.5 cup (chopped or sliced)

90

3.17 oz.

Tomato, Red Ripe –
Cherry

Raw

.5 cup

74.5

2.63 oz.

Tomato, Red Ripe –
Packed in Tomato Juice

Cooked from canned variety

.5 cup (with juice)

120

4.23 oz.

Tomato, Red Ripe

Cooked from fresh variety

.5 cup

120

4.23 oz.

Turnip Greens

Raw

.5 cup (chopped)

27.5

0.97 oz.

Turnip Greens

Cooked from frozen variety

.5 cup

82

2.89 oz.

Turnip Greens

Cooked from fresh variety

.5 cup

72

2.54 oz.

Turnip Greens, NSA

Cooked from canned variety

.5 cup

72

2.54 oz.

Turnips

Raw

.5 cup (cubed)

65

2.29 oz.

Turnips

Cooked from frozen variety

.5 cup

78

2.75 oz.

Turnips

Cooked from fresh variety

.5 cup

78

2.75 oz.

Watercress

Raw

1 cup (chopped)

34

1.20 oz.