What makes up a serving of vegetables, and how many servings do you need in a day?

This means many of us are missing out on the nutrients that vegetables deliver, especially potassium andfiber.

How many servings should you be eating?

a photo of various type of vegetables and their serving sizes

Photo: Diana Chistruga

It depends on your calorie needs, age and gender.

Generally, an adult should aim for 212-4 cups of vegetables a day, according to theUSDA’s MyPlate.

All calorie counts are for plain vegetables, with no added butter, dressing or other ingredients.

a graphic showing various vegetable serving sizes

Michela Buttignol

All serving sizes are per theUSDA’s MyPlaterecommendations.

Mixed Vegetables

One serving is 1 cup of mixed vegetables (118 calories), per theUSDA.

a bowl of various greens in a bowl surrounded by bowls of chopped chery tomatoes, red onions, and avocado

Diana Chistruga

a serving size of carrots

Diana Chistruga

a plate depicting a serving of green beans with lemon

Diana Chistruga

a photo of chopped bell peppers on a cutting board

Diana Chistruga

a photo of a serving size of sweet potato on a plate with slices of butter on top

Diana Chistruga

a serving size of a tomato on a plate with oil drizzled

Diana Chistruga

a photo of a serving size of broccoli

Diana Chistruga

a photo of a serving of mixed vegetables

Diana Chistruga