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What is a Food Guide Serving of Vegetables and Fruit?
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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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(PDF Version - 2900 K)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
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