Vegetable Guide

Size and weight guide

Cloud9 Naturopathy knows it can be quite difficult to get a gauge on the weight and size of the vegetables you should be consuming so we have put together this guide to help you

The image below shows the exact weight and size of the vegetables

Carrots

Large = 112 g;

Asparagus

5 spears 110 g

Aubergine (eggplant)

376 g

Avocado

Large = 112 g;

Baby spinach leaves

21 g (1 cup)

Beetroot

240 g

Broccolini

158 g/6 stalks

Brussel sprouts

117 g (4), largest 35 g

Celery

120 g

Garlic

1 clove, 88 g

Kale (cooked only)

460 g uncooked

Onion

Brown, 184 g

parsnip

78 g

Parsley

93 g with stems; leaves only 55 g

Butternut Pumpkin

Butternut, 778 g

Pumpkin

538 g

Radish (red – hot)

5 135 g; 1=37 g largest

Turnips

246 g

See the full list of vegetables

VegetableWeightFrom foodzone
Arugala (rocket)  1 leaf = 1 g
Asian greens (all types) Bok choy & choy sum raw = leaf, 13 g, bok choy whole medium 120 g
Baby spinach leaves21 g (1 cup)1 leaf/piece baby spinach = 1 g
Basil Raw, green = ; bunch, leaves only = 40 g
Beet greens Leaf = 42 g
Bok choy See Asian greens
Brussel sprouts117 g (4), largest 35 gAll sizes = 19 g
Cabbage – green Serve = 58 g
Cabbage – purple Small = 45 g
Chard – all colours  
Coriander, leaf & stem Handful = 10 g; bunch leaves only = 40 g
Endive Medium head = 390 g
Fennel Medium = 234 g
Kale (cooked only)460 g uncookedLeaf = 9.6 g
Lettuce – all types Cos leaf = 12.5 g; Iceberg medium leaf = 8 g; Iceberg head small = 417 g
Mint Handful = 10 g; Bunch leaves only = 40 g
Mung sprouts Serve = 16 g
Parsley93 g with stems; leaves only 55 g 
Radichio NS
Rocket (arugula) 1 leaf = 1 g
Silverbeet Leaf = 42 g
Spinach (English) Mature leaf/piece = 10 g
Tatsoi NS
Watercress NS
VegetableWeightFrom foodzone
CarrotsLarge = 112 g;Large = 169 g; Small = 74 g; stick medium = 11 g
Celeriac Peeled medium = 254 g
Radish (red – hot)5 135 g; 1=37 g largestAll sizes = 20 g
Rocket (arugula) 1 leaf = 1 g
Swede Small = 194 g; Large 359 g
Tatsoi NS
Turnips246 g1 = 122 g
VegetableWeightFrom foodzone
Cucumber Small = 162 g; small slice/piece = 5 g
Marrow (see also zucchini) Large = 310 g
PumpkinButternut, 778 g; other, 538 g 
Zucchini (courgetti) Small = 93 g; Piece/slice = 19.5 g
VegetableWeightFrom foodzone
Asparagus5 spears 110 g1 spear = 16 g
Celery120 gStalk 1 medium = 40 g; stick medium = 7.5 g
Leek Small = 143 g; large 247 g
Shallots 1 = 5.5 g
Spring onion 1 = 15 g
VegetableWeightFrom foodzone
Artichoke Globe artichoke, raw = medium = 133 g; Canned in brine, drained, 1 = 40 g; raw globe artichoke,
Asparagus5 spears 110 g1 spear = 16 g
Avocado62 g1 piece or slice = 20 g; 1 whole medium = 159 g
Broccoli Florets: small = 12 g; large= 30 g
Broccolini158 g/6 stalksFloret/stalk = 29 g
Capsicums – all colours Medium 261 g; slice/strip = 16 g
Cauliflower Medium floret = 36 g
Chilli peppers Small = 10 g; large = 19 g
Green beans Piece = 3.7 g
Mushrooms Medium = 35 g; very small = 12 g
Snow peas (whole) 1 = 3.3 g
Spinach (English) Mature leaf/piece = 10 g
Spring onion 1 = 15 g
Sugar (snap) peas NS
Tomato Tomato Small = 106 g; Large = 172 g; Slice = 12.5 g

Acknowledgement of country

We acknowledge the Wurundjeri Woi Wurrung and Bunurong peoples of the Kulin Nation as the Traditional Owners of the land on which we work and live. We also acknowledge the Traditional Owners of Country throughout Australia and pay our respects to their Elders, past, present and emerging.

Inclusivity statement

Cloud9 Naturopathy clinic welcomes all people equally, respecting and encompassing differences in race, religion, cultural background, gender expression, sexual orientation and ability. Cloud9 Naturopathy will not support behaviours, comments or viewpoints that devalue or disrespect others.

Contact Us

Email:
hello@cloud9naturopathy.com.au

Location:
Future Natural Health,
33 Robinson St, Moonee Ponds, Vic 3039

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