Vegetable Exchange

The vegetable exchange is also simple. A vegetable exchange contains 5 grams carbohydrate, 2 grams protein, and 25 calories. They also contain many vitamins and minerals. You can consider raw vegetables as a "free" food unless you consume more than 4 cups.

Generally, one serving is ½ cup of cooked vegetables or juice, or 1 cup of raw vegetables.

Examples from the vegetable group include:

asparagus
cabbage
cauliflower
tomatoes
broccoli
carrots
sauerkraut
zucchini

For more vegetable options, check out our Exchange Calculator.

Remember: the main concern with vegetables is to eat them!