Vegetables Exchanges

One exchange of vegetables contains about 5 grams carbohydrate, 2 grams protein, and 25 calories.

Vegetables my be eaten raw or cooked. Any vegetables found on this list may be considered free when eaten raw in reasonable portions. Use 1/2 Cup cooked vegetable as one Vegetable Exchange.
Artichokes
Asparagus
Bamboo Shoots
Bean Sprouts
Beets
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chicory
Cucumbers
Eggplant
Escarole
Greens
Beet Greens
Chard
Collards
Dandelion Greens
Kale
Mustard Greens
Spinach
Turnip Greens
 
Green Beans
Leeks
Lettuce
Kohlrabi
Mushrooms
Okra
Onions
Peppers
Radishes
Rhubarb
Rutabaga
Sauerkraut
Summer Squash
Tomato Catsup (2 Tablespoons)
Tomato Paste (3 Tablespoons)
Tomatoes
Tomato Juice
Turnips
Vegetable Juice Cocktail
Water Chestnuts
Wax Beans
Zucchini
If fat is added in preparation, omit the appropriate number of fat exchanges.

One half cup of tomato juice or V-8 juice per day is considered free. If you use more than this, it should be considered your Vegetable Exchange.

Fresh and frozen vegetables are food items high in fiber and are encouraged to be used regularly in the diet.
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