Carbs Per Gram for Vegetables and Fruit
It can be tricky to figure out exactly how much of a particular vegetable a serving is, by eyeballing it or trying to measure in a measuring cup. Many Virta patients weigh their vegetable servings (in grams) to ensure they get a standard amount.
The chart below lists the weight for common vegetables and fruits, for a given number of carbs. Virta recommends five servings of vegetables daily, accounting for 15g of the 30g total carbs daily. So you're on target if you consider a serving as whatever equates to 3g carbs and have 5 of those daily.
When I first started Virta, I posted a chart like this on my refrigerator, making it very easy to stay on track. Thanks to Kristen and Debra for providing the chart.
Click on icon below to download
the Grams per Carb Chart
pdf format
Raw Vegetable or Fruit | Appearance | Grams 1 carb | Grams 2 carbs | Grams 3 carbs |
---|---|---|---|---|
Asparagus | 26 | 51 | 77 | |
Avocado | 12 | 24 | 36 | |
Blackberry | 7 | 14 | 21 | |
Blueberry | 7 | 14 | 21 | |
Broccoli | 15 | 30 | 45 | |
Brussels sprouts | 11 | 22 | 33 | |
Cabbage, Green | 17 | 34 | 51 | |
Cabbage, Red | 13 | 26 | 39 | |
Cauliflower | 20 | 40 | 60 | |
Celery | 33 | 66 | 99 | |
Cucumber | 27 | 54 | 81 | |
Green beans | 14 | 28 | 42 | |
Kale | 22 | 44 | 66 | |
Mixed greens | 28 | 56 | 84 | |
Mushrooms | 28 | 56 | 84 | |
Olive, black | 15 | 30 | 45 | |
Olive, green | 26 | 52 | 78 | |
Onions | 10 | 20 | 30 | |
Peppers, Green | 21 | 42 | 63 | |
Peppers, Red | 17 | 34 | 51 | |
Raspberry | 8 | 16 | 24 | |
Romaine | 32 | 64 | 96 | |
Spinach | 28 | 56 | 84 | |
Strawberry | 13 | 26 | 39 | |
Tomatoes | 25 | 52 | 78 | |
Zucchini | 29 | 58 | 87 |