How many vegetables should you eat each day?
Your daily vegetable needs depend on several factors: age, sex, height, weight, and level of physical activity. Requirements may also vary if you are pregnant or breastfeeding.
To know your exact amount, check your personalized MyPlate Plan. For general guidance by age, refer to the table below.
What counts as one cup of vegetables?
In the Vegetable Group, the following portions are considered equal to 1 cup:
1 cup of raw, cooked, frozen, or canned vegetables
2 cups of raw leafy greens
1 cup of 100% vegetable juice
👉 The table below gives detailed examples of portions that count as 1 cup from the Vegetable Group.
Why is it important to eat vegetables?
Eating vegetables brings powerful health benefits. People who include plenty of fruits and vegetables in their diet are less likely to develop certain diseases. Vegetables are packed with essential vitamins, minerals, and fiber — nutrients that play a vital role in maintaining your health and keeping your body strong.
Health Benefits of Vegetables
Every food and drink choice makes a difference — balance, variety, and nutrition are key.
Choosing vegetables, which are naturally lower in calories per cup, can help reduce overall calorie intake compared to higher-calorie foods.
A diet rich in vegetables and fruits supports heart health and may lower the risk of heart disease, heart attack, and stroke.
Eating plenty of vegetables and fruits as part of a balanced diet may also help protect against certain cancers.
Vegetables boost your intake of fiber and potassium — two essential nutrients that many people don’t get enough of.
