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Food and Nutrition

What is a Food Guide Serving of Vegetables and Fruit?

Canada's Food Guide

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

 

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