The most brightly colored produce is often the most nutrient-rich, so it’s important to eat a wide variety of colorful vegetables—particularly dark green, red and orange vegetables. To make sure you’re getting enough, check out these examples of what counts as a serving of vegetables. All calorie counts are for plain vegetables, with no added butter, dressing or other ingredients.
One serving is 2 cups mesclun greens, 2 cups raw spinach (about 14 calories) or 1 cup cooked greens (about 40 calories).
One serving is 1 cup carrots or 12 baby carrots (about 50 calories).
One serving is 1 cup green beans (about 44 calories).
One serving of bell peppers is 1 cup chopped, raw or cooked peppers or 2 small bell peppers (about 30 calories).
One serving is 1 medium baked sweet potato (103 calories) or 1 cup cooked sliced or mashed sweet potato (180 calories). One serving of potato is 1 medium boiled or baked white potato (144 calories) or 1 cup diced or mashed potato (134 calories).
One serving is 1 cup chopped or sliced, raw, canned or cooked tomato (about 32 calories) or 2 small raw whole tomatoes (about 33 calories) or 20 cherry tomatoes (about 61 calories).
One serving is 1 cup cooked or raw broccoli or 10 broccoli florets (about 30 calories).
One serving is 1 cup mixed vegetables (118 calories).