How much is 75g of vegetables?

December 8, 2025 •

4 min read

A standard serving of vegetables is defined as approximately 75g by some national health guidelines, providing valuable nutrients and fiber. Knowing how much is 75g of vegetables can be tricky, as its volume changes dramatically depending on the type and how it's prepared.

Quick Summary

A 75g vegetable serving varies significantly by vegetable type, equating to about half a cup of cooked vegetables or a full cup of raw leafy greens.

Key Points

Measurement Varies: 75g of vegetables varies in volume. Raw, leafy greens take up more space than cooked, dense vegetables or legumes.
Use Visual Cues: A half-cup for cooked items (broccoli, carrots), one cup for raw leaves (spinach), or half a medium potato can all equal 75g.
Hand-Sizing Helps: Use your cupped hand for an easy, no-scale estimation of portions, with a larger handful for leafy greens and a smaller one for denser items.
Incorporate Stealthily: Add 75g servings to unexpected places, like blending spinach into smoothies or grating carrots into sauces.
Portioning Matters: While calorie-dense, starchy vegetables like potatoes also count toward your vegetable intake but should be balanced with other types.

The Variable World of 75g

Understanding how much is 75g of vegetables is less about a single universal measurement and more about recognizing that volume changes with density and preparation. A small, dense carrot weighs more than a large pile of spinach, even if they appear similar in size. For cooked vegetables, water and heat cause them to shrink, reducing their volume for the same weight compared to their raw counterparts. For legumes like lentils and peas, their high density means a smaller volume will still meet the 75g mark. Getting familiar with these equivalences is key to successful portion control without needing to rely on a food scale for every meal.

Raw Leafy Greens vs. Cooked Vegetables

One of the most significant differences in volume for a 75g serving comes from the comparison between raw and cooked items. Because raw leafy greens, like spinach or salad leaves, are light and full of water, you need a larger amount to reach 75g. Cooking, however, causes greens to wilt and condense, dramatically decreasing their volume. For starchy vegetables like potatoes, cooking can also change their composition and weight, but their raw density is already much higher than that of leafy greens.

Legumes and Starchy Vegetables

Legumes, such as peas, lentils, and canned beans, are denser and therefore require a smaller volume to hit the 75g standard. A half-cup of cooked lentils weighs significantly more than a half-cup of raw lettuce. Similarly, starchy vegetables like potatoes and sweet potatoes are heavy and dense. For instance, half of a medium-sized potato can constitute a 75g serving. It's important to remember that while starchy vegetables provide excellent nutrients, their higher starch and calorie content means they are often treated differently in dietary guidelines, sometimes filling the 'carbohydrate' portion of a plate rather than the 'vegetable' portion.

How to Measure 75g Without a Scale

For those who don't want to weigh every portion, several hand-based and visual techniques can help. These are not precise but serve as reliable estimations for daily use.

For cooked vegetables: Think about half a standard measuring cup. This works well for items like broccoli, carrots, and corn.
For raw leafy greens: A full measuring cup or a large cupped handful is a good estimate for 75g of fresh salad or spinach.
For legumes: Half a measuring cup of cooked beans, peas, or lentils is a practical estimate.
For denser vegetables: A medium-sized tomato is roughly one 75g serving, and half a medium potato also qualifies.

75g Vegetable Equivalents at a Glance


Vegetable Type	Preparation	75g Equivalent	Visual Cue
Broccoli	Cooked	½ cup	A small teacup-sized portion
Carrots	Cooked	½ cup	A few tablespoons, or a pile the size of a fist
Spinach	Raw	1 cup	A large handful or filling a standard measuring cup
Peas/Lentils	Cooked/Canned	½ cup	Half a cupped hand
Potato	Cooked	½ medium potato	The size of a mouse
Tomato	Raw	1 medium tomato	A single medium-sized tomato

How to Add 75g Servings to Your Meals

Integrating 75g servings into your diet is easier than it seems. The goal is to make vegetables a natural, significant part of your plate. Here are some simple strategies:

Start with Breakfast: Add a handful of spinach to your scrambled eggs or smoothie. Top your avocado toast with a medium diced tomato.
Upgrade Your Lunch: Instead of a plain sandwich, add a large side salad (1 cup of leafy greens). Toss a half-cup of cooked broccoli into your pasta salad.
Boost Your Dinner: Cooked carrots (½ cup) can be a simple side dish. Add ½ cup of mixed vegetables to your stir-fry or curry. Bulk up spaghetti Bolognese with hidden vegetable boosters like grated carrots and zucchini.
Strategic Snacking: Have a medium tomato as a snack or a handful of raw carrots with hummus. This provides a satisfying, nutrient-dense bite between meals.

For more ideas on integrating vegetables into your meals, consider exploring resources from national health organizations like Eat For Health which offer extensive guidance on portion sizes and healthy eating.

Conclusion

Understanding how much is 75g of vegetables is a practical skill for improving your daily nutrition. By recognizing the different volumes for raw versus cooked, dense versus leafy, you can confidently estimate your portions without a scale. A small amount of cooked vegetables, or a larger portion of raw greens, can easily meet this standard. Integrating these servings into your meals, from breakfast to dinner, helps ensure you are consistently getting the vitamins, minerals, and fiber your body needs for optimal health. It's not about strict measurement but about mindful, visual portioning that leads to a more balanced and nutritious diet. Start small, be consistent, and soon you'll be naturally incorporating more vegetables into every meal.

Frequently Asked Questions

75g is often defined as a standard single serving size in some health guidelines, but most health organizations recommend multiple servings per day. For example, some recommend a total of 400g to 500g of vegetables daily.

Yes, you can use your hands as a reliable estimation tool. A full cup of raw, leafy greens is approximately a large handful, while half a cup of cooked vegetables like broccoli or beans is about a small, cupped handful.

Yes, frozen vegetables are just as nutritious as fresh ones and count towards your daily intake. The 75g measurement still applies, and they can be easily portioned out while frozen or after cooking.

The calorie count for 75g of vegetables is generally very low but varies by type. For example, 75g of a low-calorie vegetable like mixed greens will be far less than 75g of a starchy vegetable like a potato.

You can add 75g to pasta by tossing in half a cup of cooked mixed vegetables, stirring in a handful of spinach until it wilts, or mixing in some pureed carrots or zucchini to the sauce.

Yes, a half-cup of cooked or canned beans, peas, or lentils counts as one 75g serving. These are excellent sources of protein and fiber.

Yes, half a medium potato is considered a 75g serving, but it is a starchy vegetable. Many dietary guidelines separate starchy vegetables from non-starchy ones, recommending a variety for a balanced intake.