Vegetable Weight Conversion Sheet Page 4
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4Vegetable Weight Conversion Sheet
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Spinach, Malabar
Cooked from fresh
.5 cup
90*
3.17
variety
Spinach, Mustard (Tendergreen)
Cooked from fresh
.5 cup
90
3.17
variety, chopped
Spinach, Mustard (Tendergreen)—1
Raw
1 cup* (chopped)
150
5.29
cup*
Spinach, New Zealand
Cooked from fresh
.5 cup
90
3.17
variety, chopped
Spinach, New Zealand—1 cup*
Raw
1 cup* (chopped)
56
1.97
Spinach—1 cup*
Raw
1 cup*
30
1.06
Sprouts, Alfalfa
Raw
,5 cup
16.5
0.58
Sprouts, Mung Bean Sprouts
Raw
.5 cup
52
1.83
Sprouts, Mung Bean Sprouts
Cooked from fresh
.5 cup
62
2.19
variety
Squash, Summer, Zucchini (w/skin)
Raw
.5 cup (sliced)
56.5
1.99
Squash, Summer, Crookneck and
Raw
.5 cup (sliced)
65
2.29
Straightneck
Squash, Summer, Crookneck and
Cooked from frozen
.5 cup
96
3.39
Straightneck
variety, slices
Squash, Summer, Crookneck and
Cooked from fresh
.5 cup
90
3.17
Straightneck
variety
Squash, Summer, Crookneck and
Cooked from canned
.5 cup
105
3.70
Straightneck
variety, diced
Squash, Summer, Scallop
Raw
.5 cup (sliced)
65
2.29
Squash, Summer, Scallop
Cooked from fresh
.5 cup
90
3.17
variety, slices
Squash, Summer, Zucchini
Cooked from fresh
.5 cup
90
3.17
variety w/skin
Squash, Summer, Zucchini
Cooked from frozen
.5 cup
111.5
3.93
variety w/ skin
Squash, Winter, Spaghetti (ONLY
Raw
.5 cup (cubes)
50.5
1.78
winter squash)
Tomato, red ripe
Raw
.5 cup (chopped
90
3.17
or sliced)
Tomato, red ripe
Raw
.5 cup (cherry)
74.5
2.63
Tomato, red ripe packed in tomato
Cooked from canned
.5 cup (with juice)
120
4.23
juice
variety
Tomato, red ripe
Cooked from fresh
.5 cup
120
4.23
variety
Turnips
Raw
.5 cup (cubes)
65
2.29
Turnips
Cooked from frozen
.5 cup
78
2.75
variety
Turnips
Cooked from fresh
.5 cup
78
2.75
variety
Watercress—1 cup*
Raw
1 cup* (chopped)
34
1.20
Key:
Lowest Carbohydrate
Moderate Carbohydrate
Highest Carbohydrate
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