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Vegetables Non-Starchy Acorn squash 1 cup(s) (cubed) Alfalfa sprouts 1 cup(s) Artichoke hearts, canned, no oil 1 cup(s) (quartered) Artichokes, whole 1 cup(s) (quartered) Arugula 1 cup(s) Asparagus 1 cup(s) Baby corn 1 cup(s) (drained) Bamboo shoots 1 cup(s) (sliced) Basil 1 Tbsp Bean sprouts 1 cup(s) Beet greens 1 cup(s) (cut into pieces) Beets 1 cup(s) (sliced) Bell peppers 1 cup(s) Bibb/butter lettuce 1 cup(s) (shredded) Bitter melon 1 cup(s) Bok choy 1 cup(s) (shredded) Broccoli 1 cup(s) (chopped) Broccoli rabe 1 cup(s) Broccoli slaw 1 cup(s) Broccolini 1 cup(s) Brussels sprouts 1 cup(s) Butternut squash 1 cup(s) (cubed) Cabbage, all types 1 cup(s) (chopped) Carnival squash 1 cup(s) Carrots 1 cup(s) Cauliflower 1 cup(s) (chopped) Cauliflower rice 1 cup(s) Celeriac (celery root) 1 cup(s) Celery 1 cup(s) (chopped) Chayote 1 item(s) Chicory root 1 cup(s) Chives, fresh 1 tsp Cilantro, fresh 1 Tbsp Coleslaw mix 1 cup(s) Collard greens 1 cup(s) (chopped) Cucumber 1 cup(s) Delicata squash 1 cup(s) Eggplant 1 cup(s) (cubed) Endive 1 cup(s) Escarole 1 cup(s) Fennel 1 cup(s) Frisee 1 cup(s) Galangal 1 Tbsp Garlic, fresh 1 clove(s) Ginger, fresh 1 Tbsp Green beans/string beans 1 cup(s) (cut) Green hot chili peppers 1 cup(s) (chopped) Habanero pepper 1 pepper(s) Hearts of palm 1 cup(s) Iceberg lettuce 1 cup(s) (chopped) Jalapeo peppers 1/2 cup(s) Jicama 1 cup(s) Kabocha Squash 1 cup(s) Kale 1 cup(s) Kelp seaweed, fresh 1/2 cup(s) Kohlrabi 1 cup(s) Leeks 1 cup(s) Lettuce 1 cup(s) (chopped) Mint, fresh 1 tsp Mixed greens 1 cup(s) Mixed Vegetables, Frozen, Normandy Blend 3/4 cup(s) Mushrooms 1 cup(s) (sliced) Mustard greens 1 cup(s) Okra 1 cup(s) (sliced) Onions 1 cup(s) (chopped) Parsley, fresh 1 Tbsp Pea shoots 1 cup(s) Pickles, dill, unsweetened 1/4 cup(s) Pico de gallo 2 Tbsp Pimientos, canned 2 Tbsp Poblano peppers 1 cup(s) Pumpkin 1 cup(s) Radicchio 1 cup(s) (shredded) Radishes, all types 1 cup(s) (sliced) Romaine lettuce 1 cup(s) (shredded) Romanesco 1 cup(s) Rutabaga 1 cup(s) (cubed) Salsa, fat-free 2 Tbsp Sauerkraut 1/4 cup(s) (drained) Scallions 1 medium Shallots 1 small Snow peas 1 cup(s) (whole) Spaghetti squash 1 cup(s) Spinach 1 cup(s) Stir-fry vegetables, frozen, without sauce 1 cup(s) Sugar snap peas 1 cup(s) (whole) Swiss chard 1 cup(s) Tomatillos 1 cup(s) (chopped) Tomato pure 1/4 cup(s) Tomatoes 1 cup(s) Turnips 1 cup(s) (cubed) Water chestnuts 1/2 cup(s) Watercress 1 cup(s) Wax beans 1 cup(s) Yellow summer squash 1 cup(s) Zucchini 1 cup(s) (sliced) Vegetables Starchy* Baby potatoes 1/2 cup(s) Chestnuts 1/4 cup(s) Fingerling potatoes 1/2 cup(s) New potatoes 1/2 cup(s) Japanese sweet potato 1 potato(es) (5 long) Lotus root 1/2 cup(s) Malanga 1/2 cup(s) New potatoes 1/2 cup(s) Parsnips 1/2 cup(s) (sliced) Plantains, baked or boiled 1/2 cup(s) Potato, baked, plain 1/2 cup(s) Potatoes, mashed, plain 1/2 cup(s) Potatoes, roasted, without oil 1/2 cup(s) Potatoes, shredded hash brown-style, plain 1/2 cup(s) Purple potato 1/2 cup(s) Red potato 1/2 cup(s) Russet potato 1/2 cup(s) Sunchokes (Jerusalem artichokes) 1 cup(s) (sliced) Sweet potato, baked, plain 1 medium Sweet potato, canned, unsweetened 1/2 cup(s) Sweet potatoes, mashed, plain 1/2 cup(s) Sweet potatoes, roasted without oil 1/2 cup(s) Taro 1/2 cup(s) White potato 1/2 cup(s) Yam 1/2 cup(s) (cubed) Yuca (cassava), baked or boiled 1/2 cup(s) Yukon Gold potato 1 medium Fruits* Apples, 1 medium Applesauce, unsweetened, 1/2 cup Apricots, fresh, 1 item(s) Bananas, 1 medium Blackberries, 1 cup(s) Blueberries, 1 cup(s) Cantaloupes, 1 cup(s) (diced) Cherries, 1 cup(s) Clementines, 1 item(s) Cranberries, fresh, 1 cup(s) (whole) Dragon fruit, 1 item(s) Figs, fresh, 1 medium Frozen mixed berries, unsweetened, 1 cup(s) Fruit cocktail, unsweetened or packed in water Fruit salad, fresh, unsweetened Grapefruit, 1/2 medium Grapes, 1 cup(s) Guavas, 1 item(s) Honeydew melons, 1 cup(s) (diced) Jackfruit, fresh, 1 cup(s) (cut into pieces) Kiwis, 1 medium Kumquats, 1 item Lemon, 1 wedge(s) Limes, 1 wedge(s) Lingonberries, fresh, 1 cup(s) Lychees, fresh, 1 item(s) Mandarin oranges, 1 medium Mangoes, 1 small Meyer lemons, 1 wedge(s) Nectarines, 1 medium Oranges, 1 medium Papayas, 1 item(s), (small) Peaches, 1 medium Pears, 1 medium Persimmons, 1 item(s) Pineapples, 1 cup(s) Plums, 1 item(s) (medium) Pomegranates, 1 item(s) (4) Pomelo, 1 item(s) Prickly pear, 1 item(s) Quince, 1 item(s) Rambutan, 3 fruit(s) Raspberries, 1 cup(s) Rhubarb, 1 stalk(s) Star fruit, 1 cup(s) (cubed) Strawberries, 1 cup(s) Tamarind, 1 item(s) Tangerines, 1 medium Watermelons, 1 cup(s) Corn and Popcorn* Corn, all types e.g
