Vegetable Food Swap List
Vegetables are divided into non-starchy (raw or cooked) and starchy vegetables.
Try a new veg each week. Explore different colours, tastes and textures!
Non-starchy Vegetables
1 Non-starchy Vegetable = Negligible kcal
Raw
1 cup = 1 Vegetable Swap
- Alfalfa sprouts
- Baby Spinach
- Bamboo shoots
- Cabbage
- Cucumber
- Endive
- Fennel
- Green Salad (mixed)
- Kale
- Lettuce (all types)
- Marrow
- Radicchio
- Radish
- Rhubarb
- Rocket
- Watercress
Cooked
1 cup = 1 Vegetable Swap
- Artichokes
- Asparagus
- Beans (Green)
- Bean Sprouts
- Bok Choy
- Broccoli
- Brussel Sprouts
- Capsicum (all types)
- Cauliflower
- Celery
- Collard Greens
- Eggplant
- Leek
- Mushrooms (all types)
- Okra
- Onion
- Sauerkraut
- Silverbeet
- Snowpeas
- Spinach
- Squash (all types)
- Zucchini (all types)
Semi-starchy Vegetables
Semi-starchy vegetables contain some carbohydrate. If you eat 4 times the given amount listed below, it counts as 1 Carbohydrate.
1 Semi-starchy Vegetable = 20 – 25 kcal
Each below = 1 Semi-starchy Vegetable Swap
| Beetroot | · 2 baby beetroot raw
· ½ cup cooked · 5 slices canned |
| Carrots | · ½ cup
· ½ medium · 70g |
| Celeriac | · ½ cup
· ⅛ whole · 78g |
| Peas | · ¼ cup
· 40g |
| Parsnip | · ¼ cup
· ¼ medium · 40g |
| Pumpkin | · ½ cup
· 50g |
| Swede | · ½ cup
· ⅓ small · 75g |
| Tomato | · 1 medium (6-8cm diameter)
· 10 cherry tomatoes (10g each) · 1 ¼ cup (250ml) juice · 120g tinned · 2 tablespoon of tomato paste |
| Turnip | · ½ cup
· ⅓ large |