Time to read: 4 min
How much do you need to prepare for 250 grams of vegetables per day?
Eating vegetables is really good for your body. Vegetables contain a lot of vitamins, minerals, and other useful nutrients that contribute to a healthy and fit body, such as antioxidants and fiber.
According to guidelines, we should eat at least 250 grams of prepared vegetables per day. Of course, we'd prefer you to eat between 250 to 500 grams of prepared vegetables per day, but for now, let's focus on the minimum daily amount: How much raw vegetables do you need for that?
When you prepare vegetables, the portions often shrink (for example, when cooking spinach or endive), and some of it is lost during the cleaning process.
How much do you need to prepare for 250 grams of vegetables per day?
- Endive: 370-450g
- Asparagus (green): 300g
- Asparagus (white): 325-375g
- Eggplant: 250-325g
- Celery: 375-450g
- Cauliflower: 325-375g
- Kale: 500-575g
- Baby carrots: 250-325g
- Broccoli: 325-375g
- Chinese cabbage: 375-450g
- Zucchini: 250-325g
- Green cabbage: 325-375g
- Celeriac: 325-375g
- Turnip: 325g
- String beans: 250-325g
- Corn: 325-375g
- Bok choy: 375-450g
- Parsnip: 300g
- Snow peas: 250-325g
- Purslane: 450-500g
- Leek: 450-500g
- Rhubarb: 500g
- Radicchio: 325-375g
- Beetroot (raw): 325g
- Red cabbage: 250-325g
- Savoy cabbage: 325-375g
- Salsify: 325-375g
- Swiss chard: 375g
- String beans: 250g
- Green beans: 275g
- Spinach: 450-500g
- Pointed cabbage: 325-375g
- Brussels sprouts: 275-325g
- Sugar snaps: 250g
- Fennel: 325-375g
- Chicory: 325-375g
- White cabbage: 250-325g
- Baby carrots: 250-325g
- Sauerkraut: 250-325g
How much vegetables do you eat?
Despite the increasing popularity of healthy and conscious eating, unfortunately, many people still eat too few vegetables daily. As you can see in the table above, you generally need more vegetables to meet the daily minimum of 250 grams of prepared vegetables.
If you want to make sure you get enough vegetables every day, make it a habit to eat vegetables several times a day, not just during dinner.
For example, try having a salad more often during lunch and top your bread or cracker with slices of tomato, cucumber, or other raw vegetables.
Have you ever thought about a delicious smoothie enriched with vegetables and fruits? This is also a tasty and healthy way to get more vegetables (and fruits) into your daily diet. Add some protein or a scoop of Greens, and you're giving your body a heap of healthy nutrients.
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