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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
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