The Optavia vegetable conversion chart is a practical reference tool designed to aid in converting quantities of vegetables in ounces, grams, and cups for the Optavia diet.
It helps determine equivalent amounts of vegetables in various forms, such as fresh, frozen, canned, or cooked, making it useful for planning Lean and Green meals as per the Optavia program.
The advantages of using the Optavia vegetable conversion chart are the ability to accurately track calorie intake, efficient meal preparation, and precise cooking, as illustrated below.
What is the Optavia Vegetable Conversion Chart?
The Optavia Vegetable Conversion Chart serves as a helpful guide for accurately measuring and determining the appropriate number and serving size of vegetables, commonly referred to as “Greens,” that should be consumed as part of the Optavia diet.
To measure vegetables on Optavia, you can use either measuring cups or food scales. It is essential to know the exact amount of each vegetable you are consuming to ensure you maintain the right balance of calories and nutrients.
What is the Purpose of The Optavia Vegetable Conversion Chart?
The purpose of the Optavia vegetable conversion chart is to provide individuals following the Optimal Weight 5 and 1 program with a comprehensive guide that caters to both metric and imperial systems, enabling them to accurately convert vegetable quantities.
For example, if a recipe suggests consuming 2 cups of vegetables, the conversion chart will assist in determining the equivalent amount in grams or ounces for precise adherence to the program.
What Types of Vegetables are Included in the Optavia Vegetable Conversion Chart?
The types of vegetables included in the Optavia vegetable conversion chart are shown below.
- Low-carb vegetables. Low-carb vegetables on Optavia are those that contain a minimal amount of carbohydrates, with each serving containing approximately 5 calories.
- Medium-carb vegetables. Medium-carb vegetables on Optavia are those that have a slightly higher carbohydrate content compared to low-carb vegetables, with approximately 20 calories per serving.
- High-carb vegetables. High-carb vegetables on Optavia refer to those that have a slightly higher carbohydrate content compared to low-carb and medium-carb vegetables, with no more than 30 calories per serving.
What is Optavia Low Carbohydrate Vegetable Conversion Chart?
The Optavia low-carbohydrate vegetable conversion chart is a tool for measuring and converting serving sizes of low-carb vegetables. It recommends consuming 0.5 to 1 cup servings of low-carb vegetables, with each serving containing no more than 5 kilocalories (kcal).
This table shows the Optavia conversion chart (cups, grams, and ounces) for veggies with the least carbohydrates.
|Arugula||Raw||0.5 cup (chopped)||10||0.35|
|Celery||Raw||0.5 cup (chopped)||50.5||1.78|
|Celery||Cooked from a fresh variety||0.5 cup||75||2.65|
|Chard, Swiss||Raw||0.5 cup||18||0.63|
|Collard Greens||Raw||1 cup (chopped)||36||1.27|
|Cucumber, no pee||Raw||0.5 cup (slices)||59.5||2.10|
|Cucumber, with pee||Raw||0.5 cup (slices)||52||1.83|
|Escarole||Raw||0.5 cup (shredded)||25||0.88|
|Greens, Mustard||Cooked from a frozen variety||0.5 cup||75||2.65|
|Greens, Mustard||Cooked from a fresh variety||0.5 cup||70||2.47|
|Greens, Mustard||Raw||1 cup (chopped)||56||1.98|
|Greens, Turnip||Raw||0.5 cup (chopped)||27.5||0.97|
|Greens, Turnip||Cooked from a frozen variety||0.5 cup||82||2.89|
|Greens, Turnip||Cooked from a fresh variety||0.5 cup||72||2.54|
|Greens, Turnip NSA||Cooked from the canned variety||0.5 cup||72||2.54|
|Jalapeño||Raw||0.5 cup (slices)||45||1.59|
(including Boston and Bibb)
(shredded or chopped)
|Lettuce, Endive||Raw||1 cup (chopped)||50||1.76|
|Lettuce, Iceberg||Raw||1 cup (shredded)||72||2.54|
|Lettuce, Romaine||Raw||1 cup (shredded)||47||1.66|
|Lettuce, Spring Mix||Raw||1 cup (shredded)||42.5||1.5|
|Mushroom||Cooked from a fresh variety||0.5 cup||78||2.75|
|Mushroom||Cooked from the canned variety||0.5 cup||78||2.75|
Italian or Crimini
|Raw||0.5 cup (sliced)||36||1.27|
|Mushroom, Straw||Cooked from the canned variety||0.5 cup||91||3.21|
|Mushroom, White||Raw||0.5 cup (pieces)||35||1.23|
|Mushroom, White||Cooked from a fresh variety||0.5 cup||78||2.75|
|Nopales||Raw||0.5 cup (slices)||43||1.52|
|Radishes||Raw||0.5 cup (slices)||58||2.05|
|Radishes, Orienta||Raw||0.5 cup (slices)||58||2.05|
|Radishes, Orienta||Cooked from a fresh variety||0.5 cup (slices)||73.5||2.59|
|Spinach, Mustard (Tendergreen)||Raw||1 cup (chopped)||150||5.29|
|Spinach, New Zealand||Raw||1 cup (chopped)||56||1.97|
|Sprouts, Alfalfa||Raw||0.5 cup||16.5||0.58|
|Sprouts, Mung Bean Sprouts||Raw||0.5 cup||52||1.83|
|Sprouts, Mung Bean Sprouts||Cooked from a fresh variety||0.5 cup||62||2.19|
|Watercress||Raw||1 cup (chopped)||34||1.20|
What is Optavia Medium Carbohydrate Vegetable Conversion Chart?
The Optavia medium carbohydrate vegetable conversion chart is a resource for measuring and converting serving sizes of medium-carb vegetables. It advises consuming 0.5 to 1 cup per serving, with 10 to 20 kcal and up to 5 grams of carbs.
This Optavia conversion chart displays measurements in cups, grams, and ounces for medium-carb vegetables.
|Asparagus||Cooked from a frozen variety||0.5 cup||90||3.17|
|Asparagus||Cooked from a fresh variety||0.5 cup||90||3.17|
|Asparagus||Cooked from the canned variety||0.5 cup||121||4.27|
|Cabbage||Raw||0.5 cup (chopped)||44.5||1.57|
|Cabbage||Raw||0.5 cup (shredded)||35||1.23|
|Cabbage, Chinese (Bok-Choy)||Raw||0.5 cup (shredded)||35||1.23|
|Cabbage, Chinese (Bok-Choy)||Cooked from a fresh variety||0.5 cup (shredded)||85||3.00|
|Cabbage, Chinese (Pe-Tsai)||Raw||0.5 cup (shredded)||38||1.34|
|Cabbage, Chinese (Pe-Tsai)||Cooked from a fresh variety||0.5 cup||59.5||2.10|
|Cabbage, Common||Cooked from a fresh variety||0.5 cup||75||2.65|
|Cabbage, Napa||Cooked from a fresh variety||0.5 cup||54.5||1.92|
|Cabbage, Savoy||Raw||0.5 cup (shredded)||35||1.23|
|Cabbage, Savoy||Cooked from a fresh variety||0.5 cup||72.5||2.56|
|Cabbage, Swamp||Cooked from a fresh variety||0.5 cup||49||1.73|
|Raw||0.5 cup (chopped)||28||0.99|
|Cauliflower||Cooked from a frozen variety||0.5 cup||90||3.17|
|Cauliflower||Cooked from a fresh variety||0.5 cup||62||2.19|
|Cauliflower, Green||Raw||0.5 cup||32||1.13|
|Cauliflower, Green||Cooked from a fresh variety||0.5 cup||62||2.19|
|Eggplant||Raw||0.5 cup (cubes)||41||1.45|
|Eggplant||Cooked from fresh variety||0.5 cup||49.5||1.75|
|Fennel bulb||Raw||0.5 cup (slices)||43.5||1.53|
|Kale||Raw||0.5 cup (chopped)||33.5||1.18|
|Kale||Cooked from a frozen variety||0.5 cup||65||2.29|
|Kale||Cooked from a fresh variety||0.5 cup||65||2.29|
|Kale, Scotch||Raw||0.5 cup (chopped)||33.5||1.18|
|Kale, Scotch||Cooked from a fresh variety||0.5 cup (chopped)||65||2.29|
|Mushroom, Portabella||Raw||0.5 cup (sliced)||43||1.52|
|Mushroom, Portabella||Cooked from a fresh variety||0.5 cup (sliced)||60.5||2.13|
|Spinach||Cooked from a frozen variety||0.5 cup||95||3.35|
|Spinach||Cooked from a fresh variety||0.5 cup||90||3.77|
|Spinach||Cooked from the canned variety||0.5 cup||107||3.77|
|Spinach, Malabar||Cooked from a fresh variety||0.5 cup||90||3.17|
|Spinach, Mustard (Tendergreen)||Cooked from a fresh variety||0.5 cup (chopped)||90||3.17|
|Spinach, New Zealand||Cooked from a frozen variety||0.5 cup (chopped)||90||3.17|
|Squash, Summer, Scallop||Raw||0.5 cup (sliced)||65||2.29|
|Squash, Summer, Scallop||Cooked from a frozen variety||0.5 cup (slices)||90||3.17|
|Squash, Summer, Zucchini||Raw w/skin||0.5 cup (sliced)||56.5||1.99|
|Squash, Summer, Zucchini||Cooked from|
fresh variety w/skin
|Squash, Summer, Zucchini||Cooked from|
frozen variety w/skin
What is Optavia High Carbohydrates Vegetable Conversion Chart?
The Optavia high carbohydrate vegetable conversion chart provides the recommended serving size of 0.5 cups for high-carb veggies, which contain approximately 20 to 30 kcal, up to 5 grams of carbohydrates, and no more than 200 milligrams of sodium.
This table shows the Optavia conversion chart with recommended amounts (cups, grams, and ounces) of veggies high in carbohydrates.
|Broccoli||Cooked from a frozen variety||0.5 cup||92||3.24|
|Broccoli||Cooked from a fresh variety||0.5 cup||78||2.75|
|Broccoli, Chinese||Cooked from a fresh variety||0.5 cup||44||1.55|
|Broccoli, Raab||Raw||0.5 cup (chopped)||20||0.71|
|Broccoli, Raab||Cooked from a fresh variety||0.5 cup||44||1.55|
|Cabbage, Red||Raw||0.5 cup (shredded)||35||1.23|
|Cabbage, Red||Cooked from a fresh variety||0.5 cup||75||2.65|
|Chard, Swiss||Cooked from a fresh variety||0.5 cup||87.5||3.09|
|Collard Greens||Cooked from a fresh variety||0.5 cup||95||3.35|
|Green beans||Raw||0.5 cup||55||1.94|
|Green beans||Cooked from a frozen variety||0.5 cup||67.5||2.38|
|Green beans||Cooked from a fresh variety||0.5 cup||67.5||2.20|
|Green beans||Cooked from the canned variety||0.5 cup||67.5||2.38|
|Heart of Palm||Canned||0.5 cup||73||2.57|
|Jicama||Cooked from a fresh variety||0.5 cup||65||2.29|
|Kohlrabi||Cooked from a fresh variety||0.5 cup||82.5||2.91|
|Okra||Cooked from a frozen variety||0.5 cup||92||3.25|
|Okra||Cooked from a fresh variety||0.5 cup||80||2.82|
|Peppers, Green Sweet||Raw||0.5 cup (chopped)||74.5||2.63|
|Peppers, Green Sweet||Cooked from a frozen variety||0.5 cup||68||2.40|
|Peppers, Green Sweet||Cooked from a fresh variety||0.5 cup||68||2.40|
|Peppers, Green Sweet||Cooked from the canned variety||0.5 cup||70||2.47|
|Peppers, Red Sweet||Raw||0.5 cup (chopped)||74.5||2.63|
|Peppers, Red Sweet||Cooked from a frozen variety||0.5 cup||68||2.40|
|Peppers, Red Sweet||Cooked from a fresh variety||0.5 cup||68||2.40|
|Peppers, Red Sweet||Cooked from the canned variety||0.5 cup||70||2.47|
|Peppers, Yellow Sweet||Raw||0.5 cup (chopped)||74.5||2.63|
|Squash, Summer, Crookneck|
|Raw||0.5 cup (sliced)||65||2.29|
|Squash, Summer, Crookneck|
|Cooked from a frozen variety||0.5 cup (slices)||96||3.39|
|Squash, Summer, Crookneck|
|Cooked from a fresh variety||0.5 cup (slices)||90||3.17|
|Squash, Summer, Crookneck|
canned variety w/skin
|Squash, Spaghetti||Raw||0.5 cup (cubes)||50.5||1.78|
|Squash, Spaghetti||Cooked from a fresh variety||0.5 cup||77.5||2.73|
|Tomato, red ripe||Raw||0.5 cup|
(chopped or sliced)
|Tomato, red ripe||Raw||0.5 cup (cherry)||74.5||2.63|
|Tomato, red ripe|
packed in tomato juice
|Cooked from the canned variety||0.5 cup (with juice)||120||4.23|
|Tomato, red ripe||Cooked from a fresh variety||0.5 cup||120||4.23|
|Turnips||Raw||0.5 cup (cubes)||65||2.29|
|Turnips||Cooked from a frozen variety||0.5 cup||78||2.75|
|Turnips||Cooked from a fresh variety||0.5 cup||78||2.75|
How To Use Optavia Vegetable Conversion Chart?
To use the Optavia vegetable conversion chart follow the steps below.
- Choose which vegetables would you like to have for your Lean & Green meal from the options on this list.
- The vegetable serving size explains cups, grams, and ounces, as well as the variety its been served (cooked, raw, frozen, etc.)
- Each of your Lean & Green meals should include 3 servings of vegetables (usually ½ cup, unless otherwise specified).
- If you plan to choose only one type of vegetable, multiply the serving size (gram or ounces) by 3 so it gives you a total of 3 servings.
- If choose to have a variety of vegetables, you can adjust the amounts accordingly.
What Are The Different Types of Optavia Conversion Charts Available?
The Optavia program offers several types of conversion charts to assist with meal planning and portion control. These include the Optavia meat conversion chart, Optavia protein conversion chart, Optavia fruit conversion chart, and Optavia condiment conversion chart.
- Optavia meat conversion chart provides information on portion sizes and recommendations for various types of meat, including beef, pork, chicken, turkey, and duck. It helps ensure balanced nutrition and supports weight loss goals.
- The Optavia protein conversion chart is a broader resource that includes not only meat but also another protein list with sources such as dairy, seafood, legumes, and vegetarian options.
- The Optavia fruit conversion chart focuses specifically on fruits and helps individuals understand the recommended portion sizes for incorporating fruits into Optavia 3 and 3 maintenance plan.
- Optavia condiment conversion chart offers guidance on condiments and seasonings, which are often used in smaller quantities.
Can You Mix Vegetables On Optavia?
Yes, you can mix vegetables on Optavia. According to the Optavia vegetable conversion chart and guidelines, you are allowed to mix vegetables from all three groups: low-carb, medium-carb, and high-carb.
This provides you with the flexibility to include a variety of vegetables in your Lean and Green meals. Optavia recommends including three servings of non-starchy vegetables in your lean and green meals, with one serving from each category. It’s important to adhere to the specified portion sizes and guidelines provided by Optavia to maintain the nutritional balance of your meals.