What is a Food Guide Serving of Vegetables and Fruit?

A medium fruit or half a cup of fresh, frozen or canned vegetables is all it takes to make up one Food Guide Serving. Look at the list below to get more vegetable and fruit ideas and more examples of Food Guide Servings.

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Dark Green and Orange Vegetables     Asparagus 125 mL, ½ cup, 6 spears     Beans, green 125 mL, ½ cup   Bok choy/Chinese cabbage (Choi sum) 125 mL, ½ cup cooked   Broccoli 125 mL, ½ cup   Brussels sprouts 125 mL, ½ cup, 4 sprouts     Carrots 125 mL, ½ cup, 1 large   Chard 125 mL, ½ cup     Dandelion greens 250 mL, 1 cup raw     Edamame (soy beans) 125 mL, ½ cup   Endive 250 mL, 1cup     Fiddleheads 125 mL, ½ cup     Kale/collards 250 mL, 1 cup raw     Leeks 125 mL, ½ cup, ½ leek   Lettuce, romaine 250 mL, 1 cup raw     Mesclun mix 250 mL, 1 cup raw   Mustard greens 250 mL, 1 cup raw     Okra 125 mL, ½ cup     Peas 125 mL, ½ cup   Pepper, sweet, green 125 mL, ½ cup, ½ medium   Pumpkin 125 mL, ½ cup     Seaweed 125 mL, ½ cup   Snow peas 125 mL, ½ cup   Spinach 250 mL, 1 cup - raw   Squash 125 mL, ½ cup   Sweet potato 125 mL, ½ cup     Yam 125 mL, ½ cup     Zucchini 125 mL, ½ cup

More Vegetables and Fruits Some orange coloured fruit can be substituted for an orange vegetable. See the fruit marked with an asterisks (*)   Apple 1 medium   Apricot, fresh * 3 fruits   Avocado ½ fruit     Bamboo shoots 125 mL, ½ cup   Banana 1 medium   Beans, yellow 125 mL, ½ cup   Beets 125 mL, ½ cup   Berries 125 mL, ½ cup   Bitter melon 125 mL, ½ cup, ½ pod     Cabbage 125 mL, ½ cup   Cantaloupe * 125 mL, ½ cup   Cauliflower 125 mL, ½ cup, 4 flowerets   Celery 1 medium stalk   Chayote 125 mL, ½ cup   Cherries 20   Corn 1 ear, 125 mL, ½ cup   Cucumber 125 mL, ½ cup     Dried fruit 60 mL, 1/4 cup     Eggplant 125 mL, ½ cup     Fig, fresh 2 medium   Fruit juice 125 mL, ½ cup     Grapefruit ½ fruit   Grapes 20 fruits   Guava 125 mL, ½ cup, 1 fruit     Honeydew 125 mL, ½ cup     Kiwi 1 large fruit   Kohlrabi 125 mL, ½ cup     Lettuce (example: iceberg or butterhead) 250 mL, 1 cup raw   Lychee 10 fruits     Mango * 125 mL, ½ cup, ½ fruit   Mixed vegetables 125 mL, ½ cup   Mushrooms 125 mL, ½ cup     Nectarine * 1 fruit     Orange 1 medium     Papaya * ½ fruit   Peach * 1 medium   Pear 1 medium   Peppers, bell 125 mL, ½ cup, ½ medium   Pineapple 125 mL, ½ cup, 1 slice   Plantain 125 mL, ½ cup   Plum 1 fruit   Potato 125 mL, ½ cup, ½ medium     Radishes 125 mL, ½ cup   Rhubarb 125 mL, ½ cup     Tomato 125 mL, ½ cup   Tomato sauce 125 mL, ½ cup   Turnip 125 mL, ½ cup     Vegetable juice 125 mL, ½ cup     Watermelon 125 mL, ½ cup

Learn More About:

• Tips for Vegetables and Fruit