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Servings Vegetables Per Day

Article by Sky Taylor, Diet Bites

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Recommended Serving Sizes for Vegetable Group

Aaah - the trusty Vegetable Group. You know what I love about this group? It's virtually fat free and most vegetables are super low in calories.

The few vegetables that you may wish to keep tabs on while losing weight include: corn, potatoes, yams, sweet potatoes, winter varieties of squash - but please don't count these great super foods out of your diet.

Although higher in calories than most of their peers, they are actually quite minimal when we compare them to refined and processed foods.

Let's view the caloric content of these higher calorie vegetables, shall we?

Calories in Corn, Potatoes, Sweet Potatoes & Yams, Winter Squash


Sweet yellow corn contains 125 kcals per cup and about 100 for one large ear that measures up to 8 inches in length. The sweet white varieties of corn contain just a few calories less.


Potato skins contain 22 kcals per skin which equals 83.29 grams. One russet potato that is about 4 inches in diameter contains 290 kcals; a medium 3-inch round potato contains 167 and a small 2-inch round contains 134. As to red potatoes: large size, 299 kcals, medium 140 and small 119. What about white potatoes? A large - 255, medium 147 and a small, 63 calories.

Sweet Potatoes & Yams

Sweet potato leaves contain 15 calories per chopped cup. One raw sweet potato contains 112 kcals and that amount is based on a specimen which is about 5 inches in length. When cooked, one cup contains about 180 kcals.

As to raw yams, 1 cup of cubes contains 177 calories. One Hawaii Mountain Yam contains 281 per 420 grams and 46 kcals per 1/2 cup - both of these amounts based on raw state. When cooked, one cup of cubes of Hawaii Mountain Yam contain 119 kcals.

Winter Squash, Butternut & Acorn Varieties

1 cup of raw butternut squash contains 63 kcals while 1 cup of acorn contains 56. One acorn squash that is 4 inches in diameter contains 172 kcals.

The Dietary Fiber Factor & Weight Loss Benefits

All are packed with fiber which will keep you feeling full for a long time, and all offer super healthy benefits.

Again - to put things into perspective, a small baked potato contains a teensy 120 calories.

See? You can still be a Spud Muffin while dieting!

What is a Serving Size in the Vegetable Group?

1/2 cup cooked vegetables
1/2 cup of chopped raw vegetables
1 cup of leafy vegetables such as lettuce or spinach
3/4 cup of vegetable juice
1/4 cup of dried/dehydrated vegetables
1 medium tomato
5 cherry tomatoes
3 broccoli florets
7-8 celery or carrot sticks
10 whole green onions
7 medium mushrooms
1 medium whole turnip
3/4 cup sweet potato
1 medium baked white potato
10 French fries
8 okra pods
1 medium ear of corn
4 medium Brussels sprouts
6 asparagus spears
1 whole bell pepper
1 globe artichoke
9 snow or sugar peas
6 slices of squash
1/3 medium cucumber
1 cup bean soup

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