Vegetable Conversion Chart While some Clients prefer to use measuring cups to measure their vegetables for the Lean & Green meal, others prefer to use a food scale to get an exact measure of weight. If you choose to weigh your vegetables, this chart will help you convert a vegetable’s volume (in cups) to its weight on a food scale (in grams and ounces).
Here's how it works:
1. Pick which vegetable(s) you would like to have for your Lean & Green meal on the Green Options list in your program guide.
2. Find the vegetable in the list below for the gram and ounce equivalent to one serving of that vegetable (½ cup unless otherwise specified).
3. You need 3 servings of vegetables for your Lean & Green meal. If you plan to only have one type of vegetable, multiply the gram and ounce amount by 3 for a total of 3 servings. If you plan to have a combination of vegetables, you can adjust the amounts accordingly.
As you use this chart, keep in mind that the raw weight listed is not representing how much raw vegetable will yield a ½ cup cooked. The raw weight represents how much raw vegetable equates to a ½ cup portion, and the cooked weight represents how much cooked vegetable equates to a ½ cup portion. The weight measurements listed on the chart are derived from the USDA’s FoodData Central.
Some Clients prefer to weigh their vegetables in the form they are going to eat it in, while others find it easier to weigh prior to cooking. It is fine to use either approach; the nutritional differences between the two will be negligible. Both methods will result in a healthy portion of vegetables that complies with the nutritional parameters of your Lean & Green meal.
Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate
Item Variety Quantity GM Wt Oz. Wt
Arugula Raw .5 cup (chopped) 10 0.35
Asparagus Raw .5 cup 67 2.36
Asparagus Cooked from frozen variety .5 cup 90 3.17
Asparagus Cooked from fresh variety .5 cup 90 3.17
Asparagus Cooked from canned variety .5 cup 121 4.27
Broccoli Raw .5 cup 44 1.55
Broccoli Cooked from frozen variety .5 cup 92 3.24
Broccoli Cooked from fresh variety .5 cup 78 2.75
Broccoli, Chinese Cooked from fresh variety .5 cup 44 1.55
Broccoli, Raab Raw .5 cup (chopped) 20 0.71
Broccoli, Raab Cooked from fresh variety .5 cup 44 1.55
Cabbage Raw .5 cup (chopped) 44.5 1.57
Cabbage Raw .5 cup (shredded) 35 1.23
Cabbage, Chinese (Bok-Choy) Raw .5 cup (shredded) 35 1.23
Cabbage, Chinese (Bok-Choy) Cooked from fresh variety .5 cup (shredded) 85 3.00
Cabbage, Chinese (Pe-Tsai) Raw .5 cup (shredded) 38 1.34
Cabbage, Chinese (Pe-Tsai) Cooked from fresh variety .5 cup 59.5 2.10
Cabbage, Common Cooked from fresh variety .5 cup 75 2.65
Cabbage, Napa Cooked from fresh variety .5 cup 54.5 1.92
Cabbage, Red Raw .5 cup (shredded) 35 1.23
© 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable-Conversions_102820 Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate
Item Variety Quantity GM Wt Oz. Wt
Cabbage, Red Cooked from fresh variety .5 cup 75 2.65
Cabbage, Savoy Raw .5 cup (shredded) 35 1.23
Cabbage, Savoy Cooked from fresh variety .5 cup 72.5 2.56
Cabbage, Swamp Cooked from fresh variety .5 cup 49 1.73
Cabbage, Swamp (Skunk Cabbage) Raw .5 cup (chopped) 28 0.99
Cauliflower Raw .5 cup 50 1.76
Cauliflower Cooked from frozen variety .5 cup 90 3.17
Cauliflower Cooked from fresh variety .5 cup 62 2.19
Cauliflower, Green Raw .5 cup 32 1.13
Cauliflower, Green Cooked from fresh variety .5 cup 62 2.19
Celery Raw .5 cup (chopped) 50.5 1.78
Celery Cooked from fresh variety .5 cup 75 2.65
Chard, Swiss Raw .5 cup 18 0.63
Chard, Swiss Cooked from fresh variety .5 cup 87.5 3.09
Collard Greens Cooked from fresh variety .5 cup 95 3.35
Collard Greens Raw 1 cup (chopped) 36 1.27
Cucumber, no peel Raw .5 cup (slices) 59.5 2.10
Cucumber, with peel Raw .5 cup (slices) 52 1.83
Eggplant Raw .5 cup (cubes) 41 1.45
Eggplant Cooked from fresh variety .5 cup 49.5 1.75
Escarole Raw .5 cup (shredded) 25 0.88
Fennel bulb Raw .5 cup (slices) 43.5 1.53
Green beans Raw .5 cup 55 1.94
Green beans Cooked from frozen variety .5 cup 67.5 2.38
Green beans Cooked from fresh variety .5 cup 62.5 2.20
Green beans Cooked from canned variety .5 cup 67.5 2.38
Greens, Mustard Cooked from frozen variety .5 cup 75 2.65
Greens, Mustard Cooked from fresh variety .5 cup 70 2.47
Greens, Mustard Raw 1 cup (chopped) 56 1.98
Greens, Turnip Raw .5 cup (chopped) 27.5 0.97
Greens, Turnip Cooked from frozen variety .5 cup 82 2.89
Greens, Turnip Cooked from fresh variety .5 cup 72 2.54
Greens, Turnip NSA Cooked from canned variety .5 cup 72 2.54
Heart of Palm Canned .5 cup 73 2.57
Jalapeño Raw .5 cup (slices) 45 1.59
Jicama Raw .5 cup 65 2.29
Jicama Cooked from fresh variety .5 cup 65 2.29
Kale Raw .5 cup (chopped) 33.5 1.18
Kale Cooked from frozen variety .5 cup 65 2.29
© 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable-Conversions_102820 Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate
Item Variety Quantity GM Wt Oz. Wt
Kale Cooked from fresh variety .5 cup 65 2.29
Kale, Scotch Raw .5 cup (chopped) 33.5 1.18
Kale, Scotch Cooked from fresh variety .5 cup (chopped) 65 2.29
Kohlrabi Raw .5 cup 67.5 2.38
Kohlrabi Cooked from fresh variety .5 cup 82.5 2.91
Lettuce, Butterhead 1 cup (including Boston and Bibb) Raw (shredded or chopped) 55 1.94
Lettuce, Endive Raw 1 cup (chopped) 50 1.76
Lettuce, Iceberg Raw 1 cup (shredded) 72 2.54
Lettuce, Romaine Raw 1 cup (shredded) 47 1.66
Lettuce, Spring Mix Raw 1 cup (shredded) 42.5 1.5
Mushroom Cooked from fresh variety .5 cup 78 2.75
Mushroom Cooked from canned variety .5 cup 78 2.75
Mushroom, Brown, Italian or Crimini Raw .5 cup (sliced) 36 1.27
Mushroom, Portabella Raw .5 cup (sliced) 43 1.52
Mushroom, Portabella Cooked from fresh variety .5 cup (sliced) 60.5 2.13
Mushroom, Straw Cooked from canned variety .5 cup 91 3.21
Mushroom, White Raw .5 cup (pieces) 35 1.23
Mushroom, White Cooked from fresh variety .5 cup 78 2.75
Nopales Raw .5 cup (slices) 43 1.52
Okra Raw .5 cup 50 1.76
Okra Cooked from frozen variety .5 cup 92 3.25
Okra Cooked from fresh variety .5 cup 80 2.82
Peppers, Green Sweet Raw .5 cup (chopped) 74.5 2.63
Peppers, Green Sweet Cooked from frozen variety .5 cup 68 2.40
Peppers, Green Sweet Cooked from fresh variety .5 cup 68 2.40
Peppers, Green Sweet Cooked from canned variety .5 cup 70 2.47
Peppers, Red Sweet Raw .5 cup (chopped) 74.5 2.63
Peppers, Red Sweet Cooked from frozen variety .5 cup 68 2.40
Peppers, Red Sweet Cooked from fresh variety .5 cup 68 2.40
Peppers, Red Sweet Cooked from canned variety .5 cup 70 2.47
Peppers, Yellow Sweet Raw .5 cup (chopped) 74.5 2.63
Radishes Raw .5 cup (slices) 58 2.05
Radishes, Oriental Raw .5 cup (slices) 58 2.05
Radishes, Oriental Cooked from fresh variety .5 cup (slices) 73.5 2.59
Scallions Raw .5 cup 50 1.76
Spinach Cooked from frozen variety .5 cup 95 3.35
Spinach Cooked from fresh variety .5 cup 90 3.77
Spinach Cooked from canned variety .5 cup 107 3.77
© 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable-Conversions_102820 Lowest Carbohydrate Moderate Carbohydrate Highest Carbohydrate
Item Variety Quantity GM Wt Oz. Wt
Spinach, Malabar Cooked from fresh variety .5 cup 90 3.17
Spinach, Mustard (Tendergreen) Cooked from fresh variety .5 cup (chopped) 90 3.17
Spinach, Mustard (Tendergreen) Raw 1 cup (chopped) 150 5.29
Spinach, New Zealand Cooked from frozen variety .5 cup (chopped) 90 3.17
Spinach, New Zealand Raw 1 cup (chopped) 56 1.97
Spinach 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 variety .5 cup 62 2.19
Squash, Summer, Crookneck and Straightneck Raw .5 cup (sliced) 65 2.29
Squash, Summer, Crookneck and Straightneck Cooked from frozen variety .5 cup (slices) 96 3.39
Squash, Summer, Crookneck and Straightneck Cooked from fresh variety .5 cup (slices) 90 3.17
Squash, Summer, Crookneck Cooked from and Straightneck canned variety w/skin .5 cup 105 3.70
Squash, Summer, Scallop Raw .5 cup (sliced) 65 2.29
Squash, Summer, Scallop Cooked from frozen variety .5 cup (slices) 90 3.17
Squash, Summer, Zucchini Raw w/skin .5 cup (sliced) 56.5 1.99
Cooked from Squash, Summer, Zucchini fresh variety w/skin .5 cup 90 3.17
Cooked from Squash, Summer, Zucchini frozen variety w/skin .5 cup 111.5 3.93
Squash, Spaghetti Raw .5 cup (cubes) 50.5 1.78
Squash, Spaghetti Cooked from fresh variety .5 cup 77.5 2.73
.5 cup Tomato, red ripe Raw (chopped or sliced) 90 3.17
Tomato, red ripe Raw .5 cup (cherry) 74.5 2.63
Tomato, red ripe packed in tomato juice Cooked from canned variety .5 cup (with juice) 120 4.23
Tomato, red ripe Cooked from fresh variety .5 cup 120 4.23
Turnips Raw .5 cup (cubes) 65 2.29
Turnips Cooked from frozen variety .5 cup 78 2.75
Turnips Cooked from fresh variety .5 cup 78 2.75
Watercress Raw 1 cup (chopped) 34 1.20
© 2020 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Vegetable-Conversions_102820
