USDA MyPlate Vegetables Group – One of the Five Food Groups (2024)

Dark-Green VegetablesBroccoli1 cup, chopped or florets, fresh or frozenBitter melon leaves, chrysanthemum leaves, escarole, lambsquarters, nettles, poke greens, taro leaves, turnip greens1 cup, cookedAmaranth leaves, beet greens, bok choy, broccoli rabe(rapini), chard, collards (collard greens), cress, dandelion greens, kale, mustard greens, spinach, Swiss chard, watercress

1 cup, cooked

2 cups, fresh

Raw leafy greens: Arugula (rocket), basil, cilantro, dark green leafy lettuce, endive, escarole, mixed greens, mesclun, romaine

2 cups, fresh

Red and Orange VegetablesCarrotsPimento/Pimiento3 whole

1 cup

Pumpkin, calabaza1 cup, mashed, cookedRed and orange bell peppersRed chili peppers¾ cupSweet potato1 large sweet potato, baked

1 cup, sliced or mashed, cooked

Tomatoes1 large tomato

2 small tomatoes

1 cup, chopped or sliced, fresh, canned, or cooked

100% vegetable juice1 cupWinter squash (acorn, butternut, Hubbard, kabocha)1 cup, cubed, cookedBeans, Peas, and LentilsDry beans and peas and lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils)1 cup, whole or mashed, cookedStarchy VegetablesBreadfruit1 ½ cups, cookedCassava¾ cup, cookedCorn, yellow or white1 large ear of corn

1 cup corn kernels, fresh or frozen

Green peas1 cup, fresh or frozenHominy1 cup, cookedPlantains¾ cup, cookedWhite potatoes1 medium white potato, boiled or baked

1 cup, diced, mashed, fresh or frozen

Other VegetablesAsparagus1 cupAvocado1 avocadoBamboo shoots1 cupBean sprouts1 cup, cookedCabbage, green, red, napa, savoy1 cup, chopped or shredded raw or cookedCactus pads (nopales)5 pads

1 cup sliced

Cauliflower1 cup, pieces or florets raw or cooked, fresh or frozenCelery

1 cup, diced or sliced, raw or cooked

2 large stalks (11" to 12" long)

Cucumbers1 cup, raw, sliced or choppedGreen or wax beans1 cup, raw or cookedGreen bell peppers

1 large bell pepper

1 cup, chopped, raw or cooked, fresh or frozen

Lettuce, iceberg or head2 cups, raw, shredded or choppedMushrooms1 cup, raw or cookedOkra1 cup, cookedOnions1 cup, chopped, raw or cookedSummer squash or zucchini1 cup, cooked, sliced or diced