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

[Elizellen]

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 : ½ cup = 0.6 oz : ¼ cup = 0.3oz : 1/3 cup = 0.4oz
1 cup butter head, Boston, bib lettuce = 55 gr = 1.9 oz : ½ cup = 0.95 oz : ¼ cup = 0.48oz : 1/3 cup = 0.6oz
1 cup chopped celery = 101 gr = 3.6 oz : ½ cup = 1.8oz : ¼ cup = 0.9oz : 1/3 cup = 1.2oz
1 cup cucumber = 104 gr = 3.7 oz : ½ cup = 1.85oz : ¼ 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 : ½ cup = 1.35oz : ¼ cup = 0.68oz : 1/3 cup = 0.9 oz
1 cup daikon (Chinese radish) = 100 gr = 3.5 oz : ½ cup = 1.75oz : ¼ cup = 0.88oz : 1/3 cup = 1.17oz
1 cup endive = 50 gr = 1.8 oz : ½ cup = 0.9 oz : ¼ cup = 0.45 oz : 1/3 cup = 0.6 oz
1 cup fennel = 87 gr = 3.1 oz : ½ cup = 1.55 oz : ¼ 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 : ½ cup = 2.3 oz : ¼ cup = 1.15 oz : 1/3 cup = 1.53 oz
1 cup mushrooms = 96 gr = 3.4 oz : ½ cup = 1.7 oz : ¼ cup = 0.85 oz : 1/3 cup = 1.13 oz
1 cup chopped paprika = 149 gr = 5.3 oz : ½ cup = 2.65 oz : ¼ cup = 1.33 oz : 1/3 cup = 1.77 oz
1 cup shredded pak-choi = 70 gr = 2.5 oz : ½ cup = 1.25 oz : ¼ 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 : ½ cup = 2.05 oz : ¼ cup = 1.03 oz : 1/3 cup = 1.37 oz
1 cup red leaf lettuce = 28 gr = 1 oz : ½ cup = 0.5 oz : ¼ cup = 0.25 oz : 1/3 cup = 0.33 oz
1 cup shredded Savoy = 70 gr = 2.5 oz : ½ cup = 1.25 oz : ¼ cup = 0.63 oz : 1/3 cup = 0.83 oz
1 cup witloof = 90 gr = 3.17 oz : ½ cup = 1.59 oz : ¼ 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 : ½ cup = 2.35 oz : ¼ cup = 1.18 oz : 1/3 cup = 1.57 oz
1 cup chopped broccoli = 91 gr = 3.2 oz : ½ cup = 1.6 oz : ¼ cup = 0.8 oz : 1/3 cup = 1.07 oz
1 cup bamboo shoots = 151 gr = 5.3 oz : ½ cup = 2.65 oz : ¼ 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 : ½ cup = 1.55 oz : ¼ cup = 0.78 oz : 1/3 cup = 1.03 oz
1 cup cabbage = 89 gr = 3.1 oz : ½ cup = 1.55 oz : ¼ cup = 0.78 oz : 1/3 cup = 1.03 oz
1 cup cauliflower = 100 gr = 3.5 oz : ½ cup = 1.75 oz : ¼ cup = 0.88 oz : 1/3 cup = 1.17 oz
1 cup celery root = 100 gr = 3.5 oz : ½ cup = 1.75 oz : ¼ 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 : ½ cup = 1.45 oz : ¼ cup = 0.73 oz : 1/3 cup = 0.97 oz
1 cup kale = 67 gr = 2.4 oz : ½ cup = 1.2 oz : ¼ cup = 0.6 oz : 1/3 cup = 0.8 oz
1 cup kohlrabi = 135 gr = 4.8 oz : ½ cup = 2.4 oz : ¼ cup = 1.2 oz : 1/3 cup = 1.6 oz
1 cup leeks = 89 gr = 3.1 oz : ½ cup = 1.55 oz : ¼ cup = 0.78 oz : 1/3 cup = 1.03 oz
1 cup chopped onion = 160 gr = 5.6 oz : ½ cup = 2.8 ¼ cup = 1.4 1/3 cup = 1.87
1 cup okra = 100 gr = 3.5 oz : ½ cup = 1.75 oz : ¼ cup = 0.88 oz : 1/3 cup = 1.17 oz
1 cup pumpkin = 116 gr = 4.1 oz : ½ cup = 2.05 oz : ¼ cup = 1.03 oz : 1/3 cup = 1.37 oz
1 cup hearts of palm = 146 gr = 5.1 oz : ½ cup = 2.55 oz : ¼ cup = 1.28 oz : 1/3 cup = 1.7 oz
1 cup rhubarb = 122 gr = 4.3 oz : ½ cup = 2.15 oz : ¼ cup = 1.08 oz : 1/3 cup = 1.43 oz
1 cup sauerkraut = 142 gr = 5 oz : ½ cup = 2.5oz : ¼ cup = 1.25 oz : 1/3 cup = 1.67 oz
1 cup scallions. green onions = 100 gr = 3.5 oz : ½ cup = 1.75 ¼ cup = 0.88 1/3 cup = 1.17 oz
1 cup snow peas = 98 gr = 3.5 oz : ½ cup = 1.75 oz : ¼ cup = 0.88 oz : 1/3 cup = 1.17 oz
1 cup spaghetti squash. raw = 101 gr = 3.6 oz : ½ cup = 1.8 oz : ¼ cup = 0.9 oz : 1/3 cup = 1.2 oz
1 cup string. snap. wax beans = 110 gr = 3.9 oz : ½ cup = 1.95 oz : ¼ cup = 0.98 oz : 1/3 cup = 1.3 oz
1 cup spinach = 30 gr = 1.1 oz
1 cup summer

[Spica]

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 ½” slices bean sprouts (mung) beet greens broccoli chopped broccoli rabe chopped Brussels sprouts cabbage chopped Red chopped Savoy shredded Cauliflower chopped ½ 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