Weights of vegetables per cup measure

[soliwit]

Ok what I have done ages ago is I went to the usda website and made a list of all veggies we're allowed and looked up what they say is the weight for one cup, so now I can be sure always to make the right measurements, cause I weigh everything.
It has al measurements also in grams, so the first amount you see is for 1 cup, then half a cup, a quarter cup and a third cup.
Maybe this helps, it worked for me very well cause I don't like measuring with cups, gives me the feeling I can cheat too easy with it, dunno.

Salads (2 or 3 cups of these) :

1 cup alfalfa = 33 gr = 1,2 oz ½=0,6 ¼=0,3 1/3=0,4

1 cup butter head, Boston, bib lettuce = 55 gr = 1,9 oz ½=0,95 ¼=0,48 1/3=0,6

1 cup chopped celery = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2

1 cup cucumber = 104 gr = 3,7 oz ½=1,85 ¼=0,93 1/3=1,23

1 tbs chives = 3 gr = 0,1 oz

1 cup shredded Chinese cabbage = 76 = 2,7 oz ½=1,35 ¼=0,68 1/3=0,9

1 cup daikon (Chinese radish) = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup endive = 50 gr = 1,8 oz ½=0,9 ¼=0,45 1/3=0,6

1 cup fennel = 87 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup green leaf shredded = 36 gr = 1,3 oz

1 cup iceberg = 55 gr = 1,9 oz see butter head

1 cup jicama = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53

1 cup mushrooms = 96 gr = 3,4 oz ½=1,7 ¼=0,85 1/3=1,13

1 cup chopped paprika = 149 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77

1 cup shredded pak-choi = 70 gr = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83

1 cup green peppers = 149 gr = 5.25 oz 1/2=2.63 , 1/4=1.31, 1/3=1.75

1 cup shredded romaine or cos = 47 gr = 1,7 oz

1 cup sliced radishes = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37

1 cup red leaf lettuce = 28 gr = 1 oz ½=0,5 ¼=0,25 1/3=0,33

1 cup shredded Savoy = 70 = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83

1 cup witloof = 90 = 3,17 oz ½=1,59 ¼=0.79 1/3=1,06




Other veggies (1 cup if salads is 2 cups) :
1 cup asparagus = 134 gr = 4,7 oz ½=2,35 ¼=1,18 1/3=1,57

1 cup chopped broccoli = 91 gr = 3,2 oz ½=1,6 ¼=0,8 1/3=1,07

1 cup bamboo shoots = 151 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77

1 cup beet greens = 38 gr = 1,3 oz

1 cup Brussels sprouts = 88 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup cabbage = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup cauliflower = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup celery root = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup collard greens = 36 gr = 1,3 oz

1 cup dandelion = 55 gr = 1,9 oz

1 cup eggplant= 82 gr = 2,9 oz ½=1,45 ¼=0,73 1/3=0,97

1 cup kale = 67 gr = 2,4 oz ½=1,2 ¼=0,6 1/3=0,8

1 cup kohlrabi = 135 gr = 4,8 oz ½=2,4 ¼=1,2 1/3=1,6

1 cup leeks = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup chopped onion = 160 gr = 5,6 oz ½=2,8 ¼=1,4 1/3=1,87

1 cup okra = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup pumpkin = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37

1 cup hearts of palm = 146 gr = 5,1 oz ½=2,55 ¼=1,28 1/3=1,7

1 cup rhubarb = 122 gr = 4,3 oz ½=2,15 ¼=1,08 1/3=1,43

1 cup sauerkraut = 142 gr = 5 oz ½=2,5 ¼=1,25 1/3=1,67

1 cup scallions, green onions = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup snow peas = 98 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup spaghetti squash, raw = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2

1 cup string, snap, wax beans = 110 gr = 3,9 oz ½=1,95 ¼=0,98 1/3=1,3

1 cup spinach = 30 gr = 1,1 oz

1 cup summer squash = 124 gr = 4,4 oz ½=2,2 ¼=1,1 1/3=1,47

1 cup tomato = 180 gr = 6,3 oz ½=3,15 ¼=1,58 1/3=2,1

1 cup turnips = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53

[edit] I realize some people have trouble understanding the way I wrote up this list, I made this list for myself to use and then at a certain point came to the conclusion a lot of other people that prefer weighing their food over measuring it in cups could have great use for this list, but I never changed it, only copy and pasted it from my own computer and of course I understand my way of writing, LOL
So to clarify:
1 cup alfalfa = 33 gr = 1,2oz
1/2 cup=0,6oz
1/4 cup=0,3oz
1/3 cup=0,4oz
So that is what the mumbo jumbo after the grams come from, I hope this helps to get rid of the confusion!
Happy losing!!!!

[bmail]

Re: Weights of vegetables per cup measure

No i understand

Obviously because different vegetables have different weights
then one cup will equal more or less depending on veg
I always wondered how big the cup was , there must be
a volume or size available from somewhere !!

I just way stuff , but here in the UK when we get USA recipes they always
mention 1/2 cup, 1 cup etc

How big is this cup!!!

PLEASE !!

[Elizellen]

Re: Weights of vegetables per cup measure

A USA 'cup' measures 8 US fluid ounces which = 8.236 UK fluid ounces which = 237 mls

Confusing isnt it?!?

[jillymeg]

Re: Weights of vegetables per cup measure

I just found this sticky. Thanks so much Elizellen, for sharing that list. It must have been such hard work and it's great to see British veggies listed!

One problem I have is that I can't eat raw veggies or salads, as I have recently had to have my top teeth extracted. (After chemo they all crumbled). I have a denture but it is very loose now, and I also have only 6 teeth left since chemo at the front bottom, so no chewing hard or crunchy veggies/salads for me.

My query is whether I can have more than 1 cup of the phase 1 permitted cooked veggies, in place of salads?

Jillymeg from Kent

[Elizellen]

Re: Weights of vegetables per cup measure

All I did was make it into a sticky - it was Soliwit who did all the work on compiling and typing it all up!!

[Sera]

Re: Weights of vegetables per cup measure

Wow, thanks soliwit, this really helps me getting started now.
These cups already had me confused when I started looking into Atkins.
Now I realize that I can actually "afford" to eat a small greek salad...thought I had to live without it now *sniff*

[*Wendy*]

Re: Weights of vegetables per cup measure

Thank you Soliwit! This is SO helpful!

[Mirya]

Re: Weights of vegetables per cup measure

I am curious where the gram counts for this list is from and how it correlates to the Atkins NET CARBS.

[Elizellen]

Re: Weights of vegetables per cup measure

I am curious where the gram counts for this list is from and how it correlates to the Atkins NET CARBS.

The list was compiled by soliwit from the USDA database and shows how many grams in weight one cup and parts of a cup holds of the different veggies on the list.

Probably not that useful to USA members who apparently are used to cups for measuring foods, but to those of us who live outside the USA who measure things like veggies by weight, a godsend!!

The grams used here are not the same as the net carb grams that we use while following Atkins.

[soliwit]

Re: Weights of vegetables per cup measure

Hello there, it's been a while but I just happened to see this post.
Actually the list does not give you any counts for carbs, it is only the translation from cup to oz measured. (and in between also mentions how many grams one cup weighs)
So I leave it to you to figure out what count for the carbs you use.
I made this list because I like measuring in weight better than measuring in cups, but since the lists on this site for example all use cups, I made it so you can still look up those carbcounts.
You still follow me ?

so for example the alfalfa :
1 cup alfalfa weighs 33 gr and this equals 1,2 oz
½ cup = 0,6 oz
¼ cup = 0,3 oz
1/3 cup = 0,4 oz

[BeautyBox]

Re: Weights of vegetables per cup measure

I have just found this list and what a find...a great idea for us in the Uk, thanks to all

[whereami]

Re: Weights of vegetables per cup measure

hey solowit I use this chart every day when cooking -- thanks so much it is soooo helpful...


but i noticed that peppers werent included and i for one really like to use green peppers or what they call capiscum

so here is the info for what if u'd lke to add it to your list:

1 cup green peppers = 149 gr = 5.25 oz 1/2=2.63 , 1/4=1.31, 1/3=1.75



thanks again for ur wonderful list!!!

[Elizellen]

Re: Weights of vegetables per cup measure

Thanks for posting that info, whereami

I will add it into soliwit's list so it is easily found

[Twinkie_30]

Re: Weights of vegetables per cup measure

Hello there, it's been a while but I just happened to see this post.
Actually the list does not give you any counts for carbs, it is only the translation from cup to oz measured. (and in between also mentions how many grams one cup weighs)
So I leave it to you to figure out what count for the carbs you use.
I made this list because I like measuring in weight better than measuring in cups, but since the lists on this site for example all use cups, I made it so you can still look up those carbcounts.
You still follow me ?

[edit] so for example the alfalfa :
1 cup alfalfa weighs 33 gr and this equals 1,2 oz
½ cup = 0,6 oz
¼ cup = 0,3 oz
1/3 cup = 0,4 oz

Thank you so much for this compilation. I was going nutts trying to figure out the cups and the carbs and the ounces ! LOL. I am going to print out your list and then print out the carb count list from atkins and just combine them to make the super list !! LOL

[canela70]

Re: Weights of vegetables per cup measure

Soliwit, thank ever SO much for this info. This list is useful, not only for UK atkineers, but for europeans in general. I personally live in Spain and this is of great help!

Thanks again!

Ana