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Thread: Weight per cup of Veggies (plus carb counts in post #2)

  1. #1
    Elizellen's Avatar
    Elizellen is offline
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    Default Weight per cup of Veggies (plus carb counts in post #2)

    This useful list of the weight of vegetables for induction that a cup and fractions of a cup will hold was compiled by Soliwit (one of our longstanding members) from the USDA database which can be accessed from this link http://ndb.nal.usda.gov/ndb/search/list

    Salads (2 or 3 cups of these) :
    1 cup alfalfa = 33 gr = 1.2 oz : cup = 0.6 oz : cup = 0.3oz : 1/3 cup = 0.4oz
    1 cup butter head, Boston, bib lettuce = 55 gr = 1.9 oz : cup = 0.95 oz : cup = 0.48oz : 1/3 cup = 0.6oz
    1 cup chopped celery = 101 gr = 3.6 oz : cup = 1.8oz : cup = 0.9oz : 1/3 cup = 1.2oz
    1 cup cucumber = 104 gr = 3.7 oz : cup = 1.85oz : cup = 0.93oz : 1/3 cup = 1.23oz
    1 tbs chives = 3 gr = 0.1 oz
    1 cup shredded Chinese cabbage = 76 gr = 2.7 oz : cup = 1.35oz : cup = 0.68oz : 1/3 cup = 0.9 oz
    1 cup daikon (Chinese radish) = 100 gr = 3.5 oz : cup = 1.75oz : cup = 0.88oz : 1/3 cup = 1.17oz
    1 cup endive = 50 gr = 1.8 oz : cup = 0.9 oz : cup = 0.45 oz : 1/3 cup = 0.6 oz
    1 cup fennel = 87 gr = 3.1 oz : cup = 1.55 oz : cup = 0.78 oz : 1/3 cup = 1.03 oz
    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 : cup = 2.3 oz : cup = 1.15 oz : 1/3 cup = 1.53 oz
    1 cup mushrooms = 96 gr = 3.4 oz : cup = 1.7 oz : cup = 0.85 oz : 1/3 cup = 1.13 oz
    1 cup chopped paprika = 149 gr = 5.3 oz : cup = 2.65 oz : cup = 1.33 oz : 1/3 cup = 1.77 oz
    1 cup shredded pak-choi = 70 gr = 2.5 oz : cup = 1.25 oz : cup = 0.63 oz : 1/3 cup = 0.83 oz :
    1 cup shredded romaine or cos = 47 gr = 1.7 oz
    1 cup sliced radishes = 116 gr = 4.1 oz : cup = 2.05 oz : cup = 1.03 oz : 1/3 cup = 1.37 oz
    1 cup red leaf lettuce = 28 gr = 1 oz : cup = 0.5 oz : cup = 0.25 oz : 1/3 cup = 0.33 oz
    1 cup shredded Savoy = 70 gr = 2.5 oz : cup = 1.25 oz : cup = 0.63 oz : 1/3 cup = 0.83 oz
    1 cup witloof = 90 gr = 3.17 oz : cup = 1.59 oz : cup = 0.79 oz : 1/3 cup = 1.06 oz

    Other veggies (1 cup if salads is 2 cups) :
    1 cup asparagus = 134 gr = 4.7 oz : cup = 2.35 oz : cup = 1.18 oz : 1/3 cup = 1.57 oz
    1 cup chopped broccoli = 91 gr = 3.2 oz : cup = 1.6 oz : cup = 0.8 oz : 1/3 cup = 1.07 oz
    1 cup bamboo shoots = 151 gr = 5.3 oz : cup = 2.65 oz : cup = 1.33 oz : 1/3 cup = 1.77 oz
    1 cup beet greens = 38 gr = 1.3 oz
    1 cup Brussels sprouts = 88 gr = 3.1 oz : cup = 1.55 oz : cup = 0.78 oz : 1/3 cup = 1.03 oz
    1 cup cabbage = 89 gr = 3.1 oz : cup = 1.55 oz : cup = 0.78 oz : 1/3 cup = 1.03 oz
    1 cup cauliflower = 100 gr = 3.5 oz : cup = 1.75 oz : cup = 0.88 oz : 1/3 cup = 1.17 oz
    1 cup celery root = 100 gr = 3.5 oz : cup = 1.75 oz : cup = 0.88 oz : 1/3 cup = 1.17 oz :
    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 : cup = 1.45 oz : cup = 0.73 oz : 1/3 cup = 0.97 oz
    1 cup kale = 67 gr = 2.4 oz : cup = 1.2 oz : cup = 0.6 oz : 1/3 cup = 0.8 oz
    1 cup kohlrabi = 135 gr = 4.8 oz : cup = 2.4 oz : cup = 1.2 oz : 1/3 cup = 1.6 oz
    1 cup leeks = 89 gr = 3.1 oz : cup = 1.55 oz : cup = 0.78 oz : 1/3 cup = 1.03 oz
    1 cup chopped onion = 160 gr = 5.6 oz : cup = 2.8 cup = 1.4 1/3 cup = 1.87
    1 cup okra = 100 gr = 3.5 oz : cup = 1.75 oz : cup = 0.88 oz : 1/3 cup = 1.17 oz
    1 cup pumpkin = 116 gr = 4.1 oz : cup = 2.05 oz : cup = 1.03 oz : 1/3 cup = 1.37 oz
    1 cup hearts of palm = 146 gr = 5.1 oz : cup = 2.55 oz : cup = 1.28 oz : 1/3 cup = 1.7 oz
    1 cup rhubarb = 122 gr = 4.3 oz : cup = 2.15 oz : cup = 1.08 oz : 1/3 cup = 1.43 oz
    1 cup sauerkraut = 142 gr = 5 oz : cup = 2.5oz : cup = 1.25 oz : 1/3 cup = 1.67 oz
    1 cup scallions. green onions = 100 gr = 3.5 oz : cup = 1.75 cup = 0.88 1/3 cup = 1.17 oz
    1 cup snow peas = 98 gr = 3.5 oz : cup = 1.75 oz : cup = 0.88 oz : 1/3 cup = 1.17 oz
    1 cup spaghetti squash. raw = 101 gr = 3.6 oz : cup = 1.8 oz : cup = 0.9 oz : 1/3 cup = 1.2 oz
    1 cup string. snap. wax beans = 110 gr = 3.9 oz : cup = 1.95 oz : cup = 0.98 oz : 1/3 cup = 1.3 oz
    1 cup spinach = 30 gr = 1.1 oz
    1 cup summer
    Last edited by Elizellen; September 6th, 2015 at 01:13 PM. Reason: To give credit to the original poster

    Not sure how to get most of your net carbs from vegetables on induction? Read our latest "Eat your Vegetables" challenge thread to learn how we did it!
    http://www.atkinsdietbulletinboard.com/forums/annual-semi-annual-challenges/120246-november-2016-veggie-challenge.html

    . . . .


    .



    SW290+/CW170/GW135 Premaintenance Phase F/62yrs/5ft 5.5"
    (Though due to collapsing vertebrae as a result of multiple myeloma I am now only 5'1" - but I refuse to recalculate my BMI )

  2. #2
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    Default List of Induction veggies with weight/cup and carbs

    Salad Vegetables
    You can have two to three cups
    Weight for 1 cup Total carbs
    in grams
    Fiber
    in grams
    Net carbs
    in grams
    alfalfa sprouts raw
    arugula
    bok choy shredded
    celery chopped
    chicory greens chopped
    chives 1 tbsp
    cucumber w/peel slices
    daikon/ oriental radish
    endive chopped
    escarole (type of endive)
    fennel bulb sliced
    jicama (Yambean) slices
    Lettuce
    1- red leaf shredded
    2- cos or romaine shredded
    3- green leaf shredded
    4- butterhead (includes boston and bibb types) chopped
    5- iceberg (includes crisphead types) chopped
    mache 100g
    Mushrooms
    Shiitake 100g
    Chanterelle
    Morel
    White slices
    Portabella diced
    parsley fresh chopped
    Peppers
    1-Banana
    2-Serrano chopped
    3-Jalapeno sliced
    4-Sweet, green sliced
    Chopped
    5-Sweet, red sliced
    Chopped
    6-Hot chili, green chopped
    7-Hot chili, red chopped
    Radicchio shredded
    radishes slices
    Oriental slices
    White icicle slices
    sorrel
    These salad vegetables are high in phytonutrients and provide a good source of fiber.

    Other Vegetables
    You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

    artichoke 100 g
    artichoke hearts
    asparagus
    bamboo shoots slices
    bean sprouts (mung)
    beet greens
    broccoli chopped
    broccoli rabe chopped
    Brussels sprouts
    cabbage chopped
    Red chopped
    Savoy shredded
    Cauliflower chopped pieces
    celery root (Celeriac)
    chard
    collard greens
    dandelion greens
    eggplant cubes
    hearts of palm canned
    kale 1 pieces
    kolrabi (Kohlrabi)
    leeks (bulb and lower leaf-portion)
    okra
    onion sliced
    young, tops chopped
    pumpkin cubes
    rhubarb diced
    sauerkraut canned
    scallions chopped
    snow peas (edible-podded)
    whole
    spaghetti squash
    spinach
    string or wax, snap beans
    1/2 " pieces green
    1/2 " pieces yellow
    summer squash crookneck and straightneck sliced
    tomato red ripe sliced
    turnips cubes
    water chestnuts slices
    zucchini with skin sliced


    If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
    33 g
    20 g
    70 g
    101 g
    29g
    3g
    52g
    116g
    25g
    ---
    87g
    120g

    28g
    47g
    36g
    55g


    57g




    54g
    66g
    70g
    86g
    60g

    124g
    105g
    90g
    92g
    149g
    92g
    149g
    75g
    75g
    40g
    116g
    116g
    50g
    ---

















    ---
    134g
    151g
    104g
    38g
    91g
    40g
    88g
    89g
    89g
    70g
    107 g

    156g
    36g
    36g
    55g
    82g
    146g
    16g
    135g
    89g

    100g
    115g
    71g
    116g
    122g
    142g
    100g

    63g
    101g
    30g

    100g
    100g
    127g
    180g
    149g
    130g
    62g
    113g
    0.69
    0.72
    1.53
    3.0
    4.7
    0.13
    3,63
    4.76
    0.84
    ---
    6.35
    10.58

    0.63
    1.55
    1.03
    1.23


    2.14

    1.25

    6.79
    3.7
    3.37
    2.28
    3.33
    3.8

    6.63
    7.04
    5.85
    4.27
    6.91
    5.55
    8.98
    7.10
    6.61
    1.79
    3.94
    4.76
    1.32
    ---
















    10.51
    ---
    5.20
    7.85
    6.18
    1.65
    6.04
    1.14
    7.88
    5.16
    6.56
    4.27
    5.32

    14.35
    1.35
    1.95
    5.06
    4.82
    6.75
    1.40
    8.37
    12.59

    7.45
    10.74
    4.08
    7.54
    5.54
    6.08
    7.34

    4.75
    6.98
    1.09

    6.97
    7.13
    4.93
    7.00
    5.80
    8.36
    14.84
    3.51
    0.6
    0.4
    0.7
    1.6
    4.0
    0.1
    0.5
    1.9
    0.8
    ---
    2.7
    5.9

    0.3
    1.0
    0.5
    0.6


    0.9

    0.39

    2.5
    2.1
    1.8
    0.7
    1.1
    2.0

    4.2
    3.9
    2.5
    1.6
    2.5
    1.9
    3.1
    1.1
    1.1
    0.4
    1.9
    1.9
    0.7
    ---
















    5.4
    ---
    2.8
    3.3
    1.9
    1.4
    2.4
    1.1
    3.3
    2.2
    1.9
    2.2
    2.1

    2.8
    0.6
    1.4
    1.9
    2.5
    3.5
    0.6
    4.9
    1.6

    3.2
    2.0
    1.3
    0.6
    2.2
    4.1
    2.6

    1.6
    1.5
    0.7

    2.7
    3.4
    1.3
    2.2
    1.8
    2.3
    1.9
    1.1
    0.09
    0.32
    0.83
    1.4
    0.7
    0.03
    3.13
    2.86
    0.04
    ---
    3.65
    4.68

    0.33
    0.55
    0.53
    0.63


    1.24

    0.86

    4.29
    1.27
    1.57
    1.58
    2.23
    1.8

    2.43

    3.14
    3,35
    2.67
    4.41
    3.65
    5.88
    6.00
    5.11
    1.39
    2.04
    2.86
    0.62
    ---
















    5.11

    ---
    2.40
    4.55
    4.28
    0.25
    3.64
    0.04
    4.58
    2.96
    4.66
    2.07
    3.22

    11.55
    0.75
    0.55
    3.16
    2.32
    3.25
    0.8
    3.47
    10.96

    4.25
    8.74
    2.78
    6.94
    3.34
    1.98
    4.74

    3.15

    5.48
    0.39

    4.27

    3.73
    3.63
    4.80
    4.00
    6.06
    12.94
    2.41
    Induction: done
    Oct 27 OWL: Rung 2
    Jan 1 2015: back to Induction weight 135.3 lbs Jan 7 133.98 lbs
    Jan 2015, as I don't lose weight I guess that 134 in now my weight so I believe that I'm in Maintenance with 20 g of carbs

    My stats: Age: 63 years young Height: 5'5" Weight goal was 125 lbs my stabilized weight 134 lbs.




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