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    CMW405   28,807
SparkPoints
25,000-29,999 SparkPoints
 
 

Single Servings of Fruit/Veggies by the Gram


Tuesday, April 23, 2013

In the hopes of helping those of us who use weights to measure our food portions, I compiled the following data to better approximate the serving sizes of fruits and vegetables based upon weights, rather than measures.

I do not pretend that the information provided is any way 100% accurate, since I am not a scientist or a nutritionist and needed to rely on external sources for primary data.

However, I am a historian, who will also hold a bachelor's degree in English in 4 days!

So, I've been trained to find, compile, analyze and clearly report on numerable types of data.

Based upon the serving sizes indicated in this spark article (http://www.sparkpeople.com/re
source/nutrition_articles.
asp?id=161), I pulled together the following data.

I used the Spark People nutrition tracker and the Self Nutrition database to determine the number of calories in the single serving sizes indicated in the Spark article noted above.

I then noted the calorie amount for the single serving sizes, and changed the adjustment to measure in grams.

After that, I adjusted the input numbers until the calories reported in the nutrition window matched, or came close to, the calories noted for the half or whole cup serving sizes.

Measure Size / Fruit or Veggie / Preparation / Cal Amt / Weight in Grams
1 Serving / Apple, Granny Smith / Raw / 95 / 184
.5 Cup / Apricots / Raw / 38.4 / @ 80-small flux due to prep
1 Cup / Asparagus / Cooked / 15.4 / 66
.5 Cup / Avocado, Cali and Mexico / Raw / 138 / 115
.5 Cup / Avocado, Florida / Raw / 192 / 115
.5 Cup / Banana / Raw / 69 / 75
.5 Cup / Blueberries / Raw / 40.6 / 73
1 Cup / Broccoli / Raw / 12.3 / 45
.5 Cup / Broccoli / Cooked / 27.4 / 78
.5 Cup / Cantaloupe / Raw / 28 / 80
1 Cup / Carrots / Raw / 52.5 / 128
.5 Cup / Carrots / Cooked / 27.3 / 78
1 Cup / Cauliflower / Raw / 25 / 100
.5 Cup / Cauliflower / Cooked / 14.3 / 63
.5 Cup / Cherries / Raw / 48.5 / 77
.5 Cup / Corn, Sweet / Cooked / 66.2 / 77
1 Cup / Cucumber / Raw / 16 / 135
.5 Cup / Eggplant / Raw / 20 / 82
1 Cup / Eggplant / Boiled, no salt / 17.5 / 49.5
.5 Cup / Grapes, Seedless / Raw / 31 / 80
1 Cup / Green Beans, Snap / Raw / 34 / 105
.5 Cup / Green Beans, Snap / Cooked / 22 / 58
.5 Cup / Kiwi / Raw / 54 / 88.5
.5 Cup / Lychee / Raw / 124.5 / 41.25
.5 Cup / Mangos / Raw / 53.6 / 82.5
1 Cup / Mushrooms / Raw / 15.4 / 70
.5 Cup / Mushrooms / Cooked / 21.8 / 76
.5 Cup / Onions / Cooked / 44 / 105
1 Cup / Onions / Raw / 46 / 115
.5 Cup / Oranges, sections w/out membrane / Raw / 42.5 / 92.5
.5 Cup / Peach / Raw / 30 / 77
.5 Cup / Pear / Raw / 40 / 98
.5 Cup / Peas / Cooked / 58.7 / 72.5
1 Cup / Peas / Raw / 117 / 145
.5 Cup / Pineapple / Raw / 38 / 78
.5 Cup / Plums / Raw / 38 / 82.5
.5 Cup / Pluots / Raw / 44.8 / 80
.25 Cup / Raisins, Seedless / Dried / 62.5 / 95
.5 Cup / Raspberries / Raw / 30 / 65
.5 Cup / Starfruit / Raw / 20.5 / 66
.5 Cup / Strawberries / Raw / 22.8 / 100-small flux due to prep
.5 Cup / Summer Squash / Raw / 9 / 63
1 Cup / Summer Squash / Cooked / 36 / 168
.5 Cup / Sweet Potato in skin / Baked / 90 / 100
.5 Cup / Tomatoes, Cherry / Raw / 15.6 / 74.5
.5 Cup / Tomato, sliced or chop Raw / 16 / 90
.5 Cup / Zucchini / Raw / 9 / 63
1 Cup / Zucchini / Cooked / 36 / 168

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Member Comments About This Blog Post:
BABYSTEPS123 7/22/2013 9:01AM

    Thanks a bunch! emoticon

This is most helpful!

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KAB7801 7/15/2013 3:41PM

    Very nice
Thanks!

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RGLUCE 7/11/2013 10:02AM

    Thanks for posting this. It is very helpful.

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LYNETTEMOM 4/30/2013 10:37PM

    wow, this is impressive. I am going to try to do this. Thank you! emoticon emoticon

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LOVINGAFRICA 4/29/2013 2:24AM

    If SPARK gets hold of you, they will offer you a job!
This is amazing!
Thank you

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KBEHNKE81 4/25/2013 11:26PM

    Great Numbers work for a Words person. Thanks!

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AKATHLEEN54 4/23/2013 1:55PM

    Thanks for doing the leg work. I will definitely use this!! emoticon

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CHLOEAGH 4/23/2013 1:43PM

    Thank you so much! This will be super helpful.

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NKING1982 4/23/2013 12:51PM

    Thanks for sharing

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SCRAPBECCA 4/23/2013 12:50PM

    very helpful, thanks for posting this!

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