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Vegetable Conversion Chart

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Vegetable Conversion Chart Vegetable Conversion Chart While some Clients prefer to use measuring cups to measure their vegetables for the Lean & Green® meal, others prefer to use a food scale to get an exact measure of weight. If you choose to weigh your vegetables, this chart will help you convert a vegetable’s volume (in cups) to its weight on a food scale (in grams). Here's how it works: 1. Pick which vegetable(s) you would like to have for your Lean & Green meal on the Green Options list in your program guide. 2. Find the vegetable in the list below for the quantity or weight equivalent to one serving of that vegetable (½ cup unless otherwise specified). 3. You need 3 servings of vegetables for your Lean & Green meal. If you plan to only have one type of vegetable, multiply the quantity or weight amount by 3 for a total of 3 servings. If you plan to have a combination of vegetables, you can adjust the amounts accordingly. As you use this chart, keep in mind that the raw weight listed is not representing how much raw vegetable will yield a ½ cup cooked. The raw weight represents how much raw vegetable equates to a ½ cup portion, and the cooked weight represents how much cooked vegetable equates to a ½ cup portion. The weight measurements listed on the chart are derived from the USDA's FoodData Central. Some Clients prefer to weigh their vegetables in the form they are going to eat it in, while others find it easier to weigh prior to cooking. It is fine to use either approach; the nutritional differences between the two will be negligible. Both methods will result in a healthy portion of vegetables that complies with the nutritional parameters for the Green portion of your Lean & Green meal. Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate Item Variety Quantity Weight(g) Amaranth greens Cooked from fresh variety 0.5 cup 66 Amaranth greens Raw 1 cup 28 Arugula Raw 0.5 cup (chopped) 10 Asparagus Raw 0.5 cup 67 Asparagus Cooked from canned variety 0.5 cup 90 Bamboo shoots Raw 0.5 cup 76 Bamboo shoots Cooked from canned variety 0.5 cup 60 Bamboo shoots Cooked from canned variety 0.5 cup 65.5 Bitter melon Cooked 0.5 cup 62 Broccoli Raw 0.5 cup 44 Broccoli Cooked from frozen variety 0.5 cup 92 Broccoli Cooked from fresh variety 0.5 cup 78 Cabbage Raw 0.5 cup (chopped) 44.5 Cabbage Raw 0.5 cup (shredded) 35 Cabbage, Chinese (Bok Choy) Raw 0.5 cup (shredded) 35 Cabbage, Chinese (Bok Choy) Cooked from fresh variety 0.5 cup (shredded) 85 Cabbage, Chinese (Wong Choi cabbage) Raw 0.5 cup (shredded) 38 Cabbage, Chinese (Wong Choi cabbage) Cooked from fresh variety 0.5 cup 59.5 Cabbage, Common Cooked from fresh variety 0.5 cup 75 Cabbage, Napa Cooked from fresh variety 0.5 cup 54.5 © 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable_Conversions_HKEng_082020 Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate Item Variety Quantity Weight(g) Cabbage, Red Raw 0.5 cup (shredded) 35 Cabbage, Red Cooked from fresh variety 0.5 cup 75 Cabbage, Savoy Raw 0.5 cup 35 Cabbage, Savoy Cooked from fresh variety 0.5 cup 72.5 Cabbage, Swamp Cooked from fresh variety 0.5 cup 49 Cauliflower Raw 0.5 cup 50 Cauliflower Cooked from frozen variety 0.5 cup 90 Cauliflower Cooked from fresh variety 0.5 cup 62 Cauliflower, Green Raw 0.5 cup 32 Cauliflower, Green Cooked from fresh variety 0.5 cup 62 Celery Raw 0.5 cup (chopped) 50.5 Celery Cooked from fresh variety 0.5 cup 75 Chard, Swiss Raw 0.5 cup 18 Chard, Swiss Cooked from fresh variety 0.5 cup 87.5 Chayote squash Cooked 0.5 cup 80 Chinese chive Raw 1 cup 78 Chinese chive buds Cooked 0.5 cup 60 Chinese Lettuce Cooked 0.5 cup 40 Choy Sum Cooked 0.5 cup 85 Collard Greens Cooked from fresh variety 0.5 cup 95 Collard Greens Raw 1 cup (chopped) 36 Cucumber, no peel Raw 0.5 cup (slices) 59.5 Cucumber, with peel Raw 0.5 cup (slices) 52 Eggplant Raw 0.5 cup (cubes) 41 Eggplant Cooked from fresh variety 0.5 cup 49.5 Escarole Raw 0.5 cup (shredded) 25 Fennel bulb Raw 0.5 cup (slices) 43.5 Garland chrysanthemum Raw 1 cup 25 Garland chrysanthemum Cooked 0.5 cup 50 Green beans Raw 0.5 cup 55 Green beans Cooked from frozen variety 0.5 cup 67.5 Green beans Cooked from fresh variety 0.5 cup 62.5 Green beans Cooked from canned variety 0.5 cup 67.5 Greens, Mustard Cooked from fresh variety 0.5 cup 70 Greens, Mustard Raw 1 cup (chopped) 56 Greens, Turnip Raw 0.5 cup (chopped) 27.5 Greens, Turnip Cooked from fresh variety 0.5 cup 72 Hairy gourd Cooked 0.5 cup 65 Heart of Palm Canned 0.5 cup 73 © 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable_Conversions_HKEng_082020 Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate Item Variety Quantity Weight(g) Indian Lettuce Cooked 0.5 cup 40 Jalapeño Raw 0.5 cup (slices) 45 Jicama Cooked from fresh variety 0.5 cup 65 Kale Raw 0.5 cup (chopped) 33.5 Kale Cooked from frozen variety 0.5 cup 65 Kale Cooked from fresh variety 0.5 cup 65 Kale, Chinese (Gai Lan) Cooked from fresh variety 0.5 cup 44 Kale, Scotch Raw 0.5 cup (chopped) 33.5 Kale, Scotch Cooked from fresh variety 0.5 cup (chopped) 65 Kohlrabi Raw 0.5 cup 67.5 Kohlrabi Cooked from fresh variety 0.5 cup 82.5 Leeks Cooked 0.5 cup 52 1 cup Lettuce, Butterhead Raw 55 (shredded or chopped) Lettuce, Endive Raw 1 cup (chopped) 50 Lettuce, Iceberg Raw 1 cup (shredded) 72 Lettuce, Romaine Raw 1 cup (shredded) 47 Malantou Cooked 0.5 cup 75 Mushroom Cooked from fresh variety 0.5 cup 78 Mushroom Cooked from canned variety 0.5 cup 78 Mushroom, Brown Raw 0.5 cup 36 Mushroom, Portabella Raw 0.5 cup (sliced) 43 Mushroom, Portabella Cooked from fresh variety 0.5 cup (sliced) 60.5 Mushroom, Straw Cooked from canned variety 0.5 cup 91 Mushroom, White Raw 0.5 cup (pieces) 35 Mushroom, White Cooked from fresh variety 0.5 cup 78 Nopales Raw 0.5 cup (slices) 43 Okra Raw 0.5 cup 50 Okra Cooked from fresh variety 0.5 cup 80 Pea shoots Cooked 0.5 cup 75 Peppers, Green Sweet Raw 0.5 cup (chopped) 74.5 Peppers, Green Sweet Cooked from frozen variety 0.5 cup 68 Peppers, Green Sweet Cooked from canned variety 0.5 cup 70 Peppers, Red Sweet Raw 0.5 cup (chopped) 74.5 Peppers, Red Sweet Cooked from fresh variety 0.5 cup 68 Peppers, Red Sweet Cooked from canned variety 0.5 cup 70 Peppers, Yellow Sweet Raw 0.5 cup (chopped) 74.5 Radishes Raw 0.5 cup (slices) 58 Radishes, Oriental Raw 0.5 cup (slices) 58 © 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable_Conversions_HKEng_082020 Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate Item Variety Quantity Weight(g) Radishes, Oriental Cooked from fresh variety 0.5 cup (slices) 73.5 Scallions Raw 0.5 cup 50 Small Chinese White Cabbage Cooked 0.5 cup 85 Spinach Raw 1 cup 30 Spinach Cooked from fresh variety 0.5 cup 90 Spinach, Mustard (tendergreen) Raw 1 cup (chopped) 150 Spinach, Mustard (tendergreen) Cooked from fresh variety 0.5 cup (chopped) 90 Spring Mix Raw 1 cup 42.5 Sprouts, Alfalfa Raw 0.5 cup 16.5 Sprouts, Mung Bean Sprouts Raw 0.5 cup 52 Sprouts, Mung Bean Sprouts Cooked from fresh variety 0.5 cup 62 Squash, Spaghetti Raw 0.5 cup (cubes) 50.5 Squash, Spaghetti Cooked from fresh variety 0.5 cup 77.5 Squash, Summer, Crookneck Raw 0.5 cup (sliced) 65 and Straightneck Squash, Summer, Crookneck Cooked from fresh variety 0.5 cup (sliced) 90 and Straightneck Squash, Summer, Crookneck Cooked from 0.5 cup 105 and Straightneck canned variety w/skin Squash, Summer, Scallop Raw 0.5 cup (sliced) 65 Squash, Summer, Zucchini Raw w/skin 0.5 cup (sliced) 56.5 Cooked from Squash, Summer, Zucchini 0.5 cup 90 fresh variety w/skin Sweet potato leaves Raw 1 cup 35 Sweet potato leaves Cooked 0.5 cup 32 0.5 cup Tomato, red ripe Raw 90 (chopped or sliced) Tomato, red ripe Raw 0.5 cup (cherry) 74.5 Tomato, red ripe Cooked from fresh variety 0.5 cup 120 Tomato, red ripe Cooked from frozen variety 0.5 cup (with juice) 120 packed in tomato juice Turnips Raw 0.5 cup (cubes) 65 Turnips Cooked from frozen variety 0.5 cup 78 Turnips Cooked from fresh variety 0.5 cup 78 Watercress Raw 1 cup (chopped) 34 Winter melon / White gourd Cooked 0.5 cup 87.5 Cooked, fresh or Woodear / Black mushrooms 0.5 cup 5 re-hydrated Wosun (lettuce stem) Raw 1 cup 40 © 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable_Conversions_HKEng_082020.
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