Weights of vegetables per cup measure

[clr1978]

Re: Weights of vegetables per cup measure

Question please, what would the weights be for veggies that are frozen?

Thanks

Claire

[Elizellen]

Re: Weights of vegetables per cup measure

I would wait till they are defrosted and any excess water has drained off then use the weights as listed. If you prefer to use them frozen then maybe test one time by weighing the frozen lump , defrosting and then reweighing to see how different the weight works out and be able to guess likely unfrozen weight for future use.

[clr1978]

Re: Weights of vegetables per cup measure

thanks will do that

[RockChic]

Re: Weights of vegetables per cup measure

This has got to be one of the most useful posts I've read on here! Thank you!!!

Pamela

[Gardi]

Re: Weight of vegetables per cup measure

this is the best information I have found so far on this site!

[Thin forever]

Re: Weight of vegetables per cup measure

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

Thanks for the info!

[kac1]

Re: Weights of vegetables per cup measure

I am completely confused!

I thought I would be okay by measuring things by cup...??

[mitzimarie]

Re: Weights of vegetables per cup measure

I am completely confused!

I thought I would be okay by measuring things by cup...??

The trouble with measuring by the cup, is that most veggies are irregular in shape. I never knew if "my" cup measured the same as a "real" cup. It was driving me nuts! Then, I found a wonderful tool on this board... it's a Nutritional Spreadsheet, and it lists lots of foods and their weights per cup. Glory! I purchased an inexpensive food scale from Walmart (about $4.00), and started weighing my veggies. So much easier! Here is the link to the spreadsheet... I've printed it out, and use it all of the time. http://www.atkinsdietbulletinboard.c...CARB_COUNT.pdf

Good luck!

[kac1]

Re: Weights of vegetables per cup measure

Good idea! I'll pick up a food scale. Thanks for helping me with this.

[kac1]

Re: Weights of vegetables per cup measure

Okay, I realized what was throwing me off-- it's the commas.

1 cup alfalfa = 33 gr I get that, but then, what is all this???

= 1,2 oz ½=0,6 ¼=0,3 1/3=0,4

[magichanzz]

Re: Weights of vegetables per cup measure

thanks for posting that!

[BamaKelly]

Re: Weights of vegetables per cup measure

Somebody spent some time on that Nutritional Spreadsheet and I plan on putting it to good use! I have wondered each night as I try to measure green beans in a round one cup measuring cup how in the heck you know whether you really have a cup or not, this will take the guess work out of it!!! I already use a digital scale to measure and portion my meats and cheeses so now I can do it with my veggies.


Have a great weekend all!!

[SarahJoan]

Re: Weights of vegetables per cup measure

I'm using a digital scale to measure my veggies ( determined to do my induction right! ). It measures in ounces and grams.

I was surprised to realise how much salad you can actually eat during induction ( up to 340gms ,if you eat salad veg only ).

I ate a loss less salad when I used cups to measure my veggies on my previous inductions.I must have been doing it wrong before ( and overcompensating with the protien and fat to fill up ).

I keep on checking my the Atkins book to make sure I'm not eating too much veggie LOL.

[Elizellen]

Re: Weights of vegetables per cup measure

I guess you are in the UK, as the UK published edition does mention weights instead of cups for induction.

I think this is an editing error made by someone who didnt understand the USA method of measuring by cups. One cup of each veg on the list works out to widely differing weights, so you might be eating well over what Dr Atkins intended on induction.

Better on induction to use the weights per cup as in this thread and stick to your max 3 cups instead.

[SarahJoan]

Re: Weights of vegetables per cup measure

I guess you are in the UK, as the UK published edition does mention weights instead of cups for induction.

I think this is an editing error made by someone who didnt understand the USA method of measuring by cups. One cup of each veg on the list works out to widely differing weights, so you might be eating well over what Dr Atkins intended on induction.

Better on induction to use the weights per cup as in this thread and stick to your max 3 cups instead.

Are you saying that the 300-340 g fresh (not cooked) salad veggie (the list of lower carb vegetables)total per day is too much?I got the measurements from Dr. Atkins book. Are you saying the book was wrong?
( I just really want to be sure here )

I understand different veg. have different density and thus vary in weight by the cup. Shouldnt weighing by plonking the allowed veg. onto scales simplify the whole thing?

Naturally you'll get a lot more (on your plate)from a 100g of rocket/leafy than you will from 100g of brocolli.

I had another book ( Atkins made Easy ) that measured in cups, and I followed that previous inductions but it kinda made me scared of veggies,the portions were definitely smaller.

I'm eating more fresh salad now ( of course with plenty of lovely fat and moderate protien ) than before.

I've lost 5 lbs in 5 days, which is great(probably water weight , but still!)

But if I'm doing something wrong that stopping me from losing faster, of course I'll be happy to mend the error of my ways