Optavia Vegetable Conversion Chart

photo of my vegetables allowed on optavia diet

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.

Optavia vegetable conversion chart benefits

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.

what type of vegetables are included in the optavia vegetable conversion chart
  • 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.

ItemVarietyCupsGramsOunces
ArugulaRaw0.5 cup (chopped)100.35
CeleryRaw0.5 cup (chopped)50.51.78
CeleryCooked from a fresh variety0.5 cup752.65
Chard, SwissRaw0.5 cup180.63
Collard GreensRaw1 cup (chopped)361.27
Cucumber, no peeRaw0.5 cup (slices)59.52.10
Cucumber, with peeRaw0.5 cup (slices)521.83
EscaroleRaw0.5 cup (shredded)250.88
Greens, MustardCooked from a frozen variety0.5 cup752.65
Greens, MustardCooked from a fresh variety0.5 cup70 2.47
Greens, MustardRaw1 cup (chopped)561.98
Greens, TurnipRaw0.5 cup (chopped)27.50.97
Greens, TurnipCooked from a frozen variety0.5 cup822.89
Greens, TurnipCooked from a fresh variety0.5 cup722.54
Greens, Turnip NSACooked from the canned variety0.5 cup722.54
JalapeñoRaw0.5 cup (slices)451.59
Lettuce, Butterhead
(including Boston and Bibb)
Raw1 cup
(shredded or chopped)
551.94
Lettuce, EndiveRaw1 cup (chopped)501.76
Lettuce, IcebergRaw1 cup (shredded)722.54
Lettuce, RomaineRaw1 cup (shredded)471.66
Lettuce, Spring MixRaw1 cup (shredded)42.51.5
MushroomCooked from a fresh variety0.5 cup782.75
MushroomCooked from the canned variety0.5 cup782.75
Mushroom, Brown,
Italian or Crimini
Raw0.5 cup (sliced)361.27
Mushroom, StrawCooked from the canned variety0.5 cup913.21
Mushroom, WhiteRaw0.5 cup (pieces)351.23
Mushroom, WhiteCooked from a fresh variety0.5 cup782.75
NopalesRaw0.5 cup (slices)431.52
RadishesRaw0.5 cup (slices)582.05
Radishes, OrientaRaw0.5 cup (slices)582.05
Radishes, OrientaCooked from a fresh variety0.5 cup (slices)73.52.59
Spinach, Mustard (Tendergreen)Raw1 cup (chopped)1505.29
Spinach, New ZealandRaw1 cup (chopped)561.97
SpinachRaw1 cup301.06
Sprouts, AlfalfaRaw0.5 cup16.50.58
Sprouts, Mung Bean SproutsRaw0.5 cup521.83
Sprouts, Mung Bean SproutsCooked from a fresh variety0.5 cup622.19
WatercressRaw1 cup (chopped)341.20

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.

ItemVarietyQuantityGramsOunces
AsparagusRaw0.5 cup672.36
AsparagusCooked from a frozen variety0.5 cup903.17
AsparagusCooked from a fresh variety0.5 cup903.17
AsparagusCooked from the canned variety0.5 cup1214.27
CabbageRaw0.5 cup (chopped)44.51.57
CabbageRaw0.5 cup (shredded)351.23
Cabbage, Chinese (Bok-Choy)Raw0.5 cup (shredded)351.23
Cabbage, Chinese (Bok-Choy)Cooked from a fresh variety0.5 cup (shredded)853.00
Cabbage, Chinese (Pe-Tsai)Raw0.5 cup (shredded)381.34
Cabbage, Chinese (Pe-Tsai)Cooked from a fresh variety0.5 cup59.52.10
Cabbage, CommonCooked from a fresh variety0.5 cup752.65
Cabbage, NapaCooked from a fresh variety0.5 cup54.51.92
Cabbage, SavoyRaw0.5 cup (shredded)351.23
Cabbage, SavoyCooked from a fresh variety0.5 cup72.52.56
Cabbage, SwampCooked from a fresh variety0.5 cup491.73
Cabbage, Swamp
(Skunk Cabbage)
Raw0.5 cup (chopped)280.99
CauliflowerRaw0.5 cup501.76
CauliflowerCooked from a frozen variety0.5 cup903.17
CauliflowerCooked from a fresh variety0.5 cup622.19
Cauliflower, GreenRaw0.5 cup321.13
Cauliflower, GreenCooked from a fresh variety0.5 cup622.19
EggplantRaw0.5 cup (cubes)411.45
EggplantCooked from fresh variety0.5 cup49.51.75
Fennel bulbRaw0.5 cup (slices)43.51.53
KaleRaw0.5 cup (chopped)33.51.18
KaleCooked from a frozen variety0.5 cup652.29
KaleCooked from a fresh variety0.5 cup652.29
Kale, ScotchRaw0.5 cup (chopped)33.51.18
Kale, ScotchCooked from a fresh variety0.5 cup (chopped)652.29
Mushroom, PortabellaRaw0.5 cup (sliced)431.52
Mushroom, PortabellaCooked from a fresh variety0.5 cup (sliced)60.52.13
SpinachCooked from a frozen variety0.5 cup953.35
SpinachCooked from a fresh variety0.5 cup903.77
SpinachCooked from the canned variety0.5 cup1073.77
Spinach, MalabarCooked from a fresh variety0.5 cup903.17
Spinach, Mustard (Tendergreen)Cooked from a fresh variety0.5 cup (chopped)903.17
Spinach, New ZealandCooked from a frozen variety0.5 cup (chopped)903.17
Squash, Summer, ScallopRaw0.5 cup (sliced)652.29
Squash, Summer, ScallopCooked from a frozen variety0.5 cup (slices)903.17
Squash, Summer, ZucchiniRaw w/skin0.5 cup (sliced)56.51.99
Squash, Summer, ZucchiniCooked from
fresh variety w/skin
0.5 cup903.17
Squash, Summer, ZucchiniCooked from
frozen variety w/skin
0.5 cup111.53.93

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.

ItemVarietyQuantityGramsOunces
BroccoliRaw0.5 cup441.55
BroccoliCooked from a frozen variety0.5 cup923.24
BroccoliCooked from a fresh variety0.5 cup782.75
Broccoli, ChineseCooked from a fresh variety0.5 cup441.55
Broccoli, RaabRaw0.5 cup (chopped)200.71
Broccoli, RaabCooked from a fresh variety0.5 cup441.55
Cabbage, RedRaw0.5 cup (shredded)351.23
Cabbage, RedCooked from a fresh variety0.5 cup752.65
Chard, SwissCooked from a fresh variety0.5 cup87.53.09
Collard GreensCooked from a fresh variety0.5 cup953.35
Green beansRaw0.5 cup551.94
Green beansCooked from a frozen variety0.5 cup67.52.38
Green beansCooked from a fresh variety0.5 cup67.52.20
Green beansCooked from the canned variety0.5 cup67.52.38
Heart of PalmCanned0.5 cup732.57
JicamaRaw0.5 cup652.29
JicamaCooked from a fresh variety0.5 cup652.29
KohlrabiRaw0.5 cup67.52.38
KohlrabiCooked from a fresh variety0.5 cup82.52.91
OkraRaw0.5 cup501.74
OkraCooked from a frozen variety0.5 cup923.25
OkraCooked from a fresh variety0.5 cup802.82
Peppers, Green SweetRaw0.5 cup (chopped)74.52.63
Peppers, Green SweetCooked from a frozen variety0.5 cup682.40
Peppers, Green SweetCooked from a fresh variety0.5 cup682.40
Peppers, Green SweetCooked from the canned variety0.5 cup702.47
Peppers, Red SweetRaw0.5 cup (chopped)74.52.63
Peppers, Red SweetCooked from a frozen variety0.5 cup682.40
Peppers, Red SweetCooked from a fresh variety0.5 cup682.40
Peppers, Red SweetCooked from the canned variety0.5 cup702.47
Peppers, Yellow SweetRaw0.5 cup (chopped)74.52.63
ScallionsRaw0.5 cup501.76
Squash, Summer, Crookneck
and Straightneck
Raw0.5 cup (sliced)652.29
Squash, Summer, Crookneck
and Straightneck
Cooked from a frozen variety0.5 cup (slices)963.39
Squash, Summer, Crookneck
and Straightneck
Cooked from a fresh variety0.5 cup (slices)903.17
Squash, Summer, Crookneck
and Straightneck
Cooked from
canned variety w/skin
0.5 cup1053.70
Squash, SpaghettiRaw0.5 cup (cubes)50.51.78
Squash, SpaghettiCooked from a fresh variety0.5 cup77.52.73
Tomato, red ripeRaw0.5 cup
(chopped or sliced)
903.17
Tomato, red ripeRaw0.5 cup (cherry)74.52.63
Tomato, red ripe
packed in tomato juice
Cooked from the canned variety0.5 cup (with juice)1204.23
Tomato, red ripeCooked from a fresh variety0.5 cup1204.23
TurnipsRaw0.5 cup (cubes)652.29
TurnipsCooked from a frozen variety0.5 cup782.75
TurnipsCooked from a fresh variety0.5 cup782.75

How To Use Optavia Vegetable Conversion Chart?

To use the Optavia vegetable conversion chart follow the steps below.

  1. Choose which vegetables would you like to have for your Lean & Green meal from the options on this list.
  2. The vegetable serving size explains cups, grams, and ounces, as well as the variety its been served (cooked, raw, frozen, etc.)
  3. Each of your Lean & Green meals should include 3 servings of vegetables (usually ½ cup, unless otherwise specified).
  4. 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.
  5. 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.

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