How many servings of vegetables should I eat each day?

The American Diabetes Association recommends  a minimum of 3 servings of vegetables a day (5 is preferrable). 

Starchy vegetables have a high content of starch and sucrose (which are digestible carbohydrates).

Nonstarchy vegetables have a higher content of fiber (a nondigestible carbohydrate).   
While vegetables fit across a spectrum of “starchiness”, there are some general patterns you should be aware of. If you want to understand the differences between starch and fiber, review the understanding carbohydrates page.

Are there some vegetables that I shouldn't eat?

All vegetables have nutritional benefit, so there isn’t any vegetable that you need to avoid (unless you have any allergy of course). However, nonstarchy vegetables are preferrable over starchy vegetables for people with diabetes and people trying to watch their weight. 

What is the difference between startchy and nonstarchy vegetables?

Starchy vegetables have a high content of starch and sucrose (which are digestible carbohydrates). That means blood sugar will rise more, and the pancreas will need to work harder to make more insulin to handle the additional carbohydrate. Popular starchy vegetables include corn, 

On the other hand, nonstartchy vegetables have a higher content of fiber, which is a nondigestible carbohydrate, and a lower content of starch. Nonstarchy vegetables cause a slower rise in blood glucose, and therefore the pancreas can make less insulin (compared to a starchy vegetable). 

If you want to better understand the difference between starch and fiber, please read the section understanding carbohydrates.

Nutritional information and portions for nonstarchy vegetables

cooked
or raw?
servingcaloriesnet carb
(total carb - fiber)
(gm)
fiber
(gm)
protein
(gm)
Calicum
% RDA (1300mg)
Iron
% RDA
(18mg)
Magnesium
% RDA
(420mg)
Potassium
% RDA
(4700mg)
Copper
% RDA
(0.9mg)
Zinc
% RDA
(11mg)
Selenium
% RDA
(55mcg)
Manganese
% RDA
(2.3mg)
Vitamin C
% RDA
(90mg)
Vitamin B1 (thiamine)
% RDA
(1.2mg)
Vitamin B2 (riboflavin)
% RDA
(1.2mg)
Vitamin B3
(niacin)
% RDA
(16mg)
Vitamin B4
(adenine)
(No RDA)
Vitamin B5
(pantothenic acid)
% RDA
(5mg)
Vitamin B6
(pyridoxine)
% RDA
(1.7mg)
Vitamin B9 (folate)
% RDA
(400mcg)
Vitamin A
% RDA
(900mcg)
Vitamin E
% RDA
(15mg)
Vitamin K
% RDA
(120mcg)
Source of nutrition info
Acorn squashcooked1 cup11521920.070.10.210.190.20.030.0250.220.250.230.020.11-0.210.230.10.05--https://fdc.nal.usda.gov/fdc-app.html#/
Artichoke heartscooked1 cup90151050.030.04-0.1-0.03--0.150.050.060.07---0.27--0.22https://fdc.nal.usda.gov/fdc-app.html#/
Asparaguscooked6 medium20322---0.06----0.12------0.340.180.070.57https://fdc.nal.usda.gov/fdc-app.html#/
Arugula (rocket)cooked1/2 cup30000.020.010.010.01---0.020.02-0.01----0.020.05-0.14https://fdc.nal.usda.gov/fdc-app.html#/
Bamboo shootscooked1 cup65322.5-0.03-0.03-----0.030.030.03-----0.090.03https://fdc.nal.usda.gov/fdc-app.html#/
Bean sproutsraw1 cup50508-0.08------0.79------0.27---https://fdc.nal.usda.gov/fdc-app.html#/
Beetscooked1 cup6011220.020.080.10.140.06--0.280.10.040.040.04-0.020.040.340.02--https://fdc.nal.usda.gov/fdc-app.html#/
Bell peppers, greencooked1 cup3871.510.010.030.0350.060.0450.010.0050.081.670.050.0250.03-0.010.160.0550.020.0350.165https://fdc.nal.usda.gov/fdc-app.html#/
Bell peppers, redcooked1 cup387.51.510.0120.0450.0350.0640.0440.010.0050.083.840.050.0250.030.010.160.0550.130.110.085https://fdc.nal.usda.gov/fdc-app.html#/
Bitter gourd/meloncooked1 cup202210.020.020.040.080.020.05-0.041.30.020.020.02-0.020.02-0.09--https://fdc.nal.usda.gov/fdc-app.html#/
Bok choy
(pak choy, chinese cabbage)
cooked1 cup201.51.52.50.120.10.0450.1350.0350.0250.010.1050.490.0450.090.0450.0250.1650.170.40.010.48https://fdc.nal.usda.gov/fdc-app.html#/
Broccolicooked1 cup4042.52.5---0.08--0.03-1.4------0.12--1.16https://fdc.nal.usda.gov/fdc-app.html#/
Brussels sproutscooked8 small60944--0.09-----0.81------0.120.12--https://fdc.nal.usda.gov/fdc-app.html#/
Butternut squashcooked1 cup80156.520.0650.070.140.120.150.0250.020.150.520.120.290.12-0.150.15-1.260.180.02https://fdc.nal.usda.gov/fdc-app.html#/
Buttercup squashcooked1 cup80156.520.0650.070.140.120.150.0250.020.150.520.120.290.12-0.150.15-1.260.180.02https://fdc.nal.usda.gov/fdc-app.html#/
Cabbageraw1 cup253210.030.020.0250.030.190.015-0.060.360.0450.030.01-0.0350.0650.0950.015-0.56https://fdc.nal.usda.gov/fdc-app.html#/
Caigua (slipper gourd)cooked100gm2031-0.010.020.020.03----0.170.030.030.02------Oliveira AC, et al. Determination of the mineral composition of
Caigua (Cyclanthera pedata) and evaluation using multivariate analysis. Food Chemistry. 2014
Carrots raw1 cup5093.510.030.020.0350.090.0650.03-0.080.080.070.060.08-0.070.10.061.180.050.14https://fdc.nal.usda.gov/fdc-app.html#/
Celeryraw1 cup141.51.50.50.040.010.030.0750.020.010.0050.050.050.0150.0350.0150.0250.0350.090.0150.010.365https://fdc.nal.usda.gov/fdc-app.html#/
Chardraw1 cup710.50.50.0150.040.070.030.070.01-0.060.120.010.025--0.010.020.010.120.0452.49https://fdc.nal.usda.gov/fdc-app.html#/
Chayote squashcooked1 cup3534.510.0150.020.0450.060.20.045-0.110.140.0350.050.04-0.130.110.07-0.0150.06https://fdc.nal.usda.gov/fdc-app.html#/
Chicory greensraw1 cup701-0.020.0150.020.0250.10.01-0.050.080.0150.0250.010.070.020.080.090.040.72https://fdc.nal.usda.gov/fdc-app.html#/
Chonggak radish (ponytail radish)fermented100gm386120.050.040.04-----0.18---------https://fdc.nal.usda.gov/fdc-app.html#/
Choy sumcooked1 cup203-20.20.08------1.8------1.7--https://esha.com/nutrition-database/
Collard greenscooked1 cup603-50.270.120.10.0650.050.030.0150.480.5750.050.120.040.040.120.0750.480.089.66https://fdc.nal.usda.gov/fdc-app.html#/
Cucumberraw1/2 cup81,500--0.0150.0150.02--0.02-0.010.015--0.030.01---0.07https://fdc.nal.usda.gov/fdc-app.html#/
Daikon radishraw1 cup903200.020.0250.040.0550.150.0150.0150.020.280.020.020.015-0.030.030.08---https://fdc.nal.usda.gov/fdc-app.html#/
Dill pickleraw1 large152100.060.020.020.030.040.01-0.0350.030.050.06--0.050.030.030.01-0.2https://fdc.nal.usda.gov/fdc-app.html#/
Eggplantcooked1 cup305.52.51-0.010.0250.0250.0650.11-0.050.0150.060.0150.035-0.0150.050.035-0.03-https://fdc.nal.usda.gov/fdc-app.html#/
Endiveraw1 cup800.0150.50.0250.020.020.0450.0250.025-0.1050.0550.0250.020.010.0450.0050.180.0350.011.44https://fdc.nal.usda.gov/fdc-app.html#/
Fennelcooked1 cup303310.030.0350.0350.0750.060.0150.010.070.115-0.0230.035-0.040.02-0.0450.030.455https://fdc.nal.usda.gov/fdc-app.html#/
Gai Lan
(chinese broccoli)
cooked1 cup201210.090.030.040.0650.030.020.0150.1150.410.0550.0750.020.0150.030.220.050.020.93https://fdc.nal.usda.gov/fdc-app.html#/
Garliccooked1 clove51-0.0050.005------0.0250.015----0.015----https://fdc.nal.usda.gov/fdc-app.html#/
Green beanscooked1 cup445.5420.040.0450.050.040.040.03-0.150.13-0.10.045-0.020.040.10.960.040.5https://fdc.nal.usda.gov/fdc-app.html#/
Green onionraw1 cup3252.520.0550.080.050.060.090.0350.010.0250.210.0450.0650.03-0.0150.010.160.0550.0351.72https://fdc.nal.usda.gov/fdc-app.html#/
Green peascooked1 cup13416990.030.1350.150.090.30.170.0550.3650.250.3450.20.2-0.050.20.250.070.0150.345https://fdc.nal.usda.gov/fdc-app.html#/
Jalapenoraw1 cup435.542.50.020.020.0550.1050.0350.0150.010.072.960.040.060.0950.050.310.10.0550.270.345https://fdc.nal.usda.gov/fdc-app.html#/
Jicamaraw1 cup4956.510.010.040.040.040.070.020.0150.030.290.020.030.015-0.0350.030.04-0.04-https://fdc.nal.usda.gov/fdc-app.html#/
Jute leavescooked1 cup304.51.530.180.150.1350.140.110.0450.010.0550.480.050.10.040.0050.250.2250.150.031.175https://fdc.nal.usda.gov/fdc-app.html#/
Kabocha squashcooked1 cup80156.520.0650.070.140.120.152,5%0.020.150.520.120.290.12-0.150.15-1.260.180.02https://fdc.nal.usda.gov/fdc-app.html#/
Kalecooked1 cup431.553.50.1350.0550.070.0350.090.030.020.280.230.060.010.03-0.040.040.190.190.1254.1https://fdc.nal.usda.gov/fdc-app.html#/
Kholrabicooked1 cup489230.030.0350.0750.120.240.0450.0250.10.990.0550.030.04-0.050.150.05-0.06-https://fdc.nal.usda.gov/fdc-app.html#/
Leekscooked1 cup316.5110.02-0.030.020.07--0.110.0450.020.0150.013-0.0150.0650.060.0450.030.21https://fdc.nal.usda.gov/fdc-app.html#/
Lettuce (iceberg)raw2 cups142110.010.01-0.030.030.01-0.050.030.030.02--0.020.0250.070.030.010.2https://fdc.nal.usda.gov/fdc-app.html#/
Lettuce (romaine)raw2 cups171210.0250.050.030.050.050.02-0.070.0450.060.0550.02-0.030.040.340.48-0.85https://fdc.nal.usda.gov/fdc-app.html#/
Luffa (chinese okra)cooked1 cup1008440.120.0650.260.120.230.10.02-0.4150.2850.090.11--0.2350.240.0950.070.535https://fdc.nal.usda.gov/fdc-app.html#/
Microgreens raw1/2 cup392.5230.11.250.220.080.520.0850.40.430.1-0.1750.12-0.060.150.2350.87-0.93https://fdc.nal.usda.gov/fdc-app.html#/
Mung bean sproutsraw1 cup314230.010.050.05-0.20.040.010.0850.150.070.110.05-0.080.0550.16--0.29https://fdc.nal.usda.gov/fdc-app.html#/
Mushrooms (white)cooked1 cup4453.53-0.150.0450.120.870.120.340.080.070.0950.390.435-0.670.090.07---https://fdc.nal.usda.gov/fdc-app.html#/
Napa cabbagecooked1 cup16121.50.040.020.030.0750.0150.0150.0050.090.310.0350.030.030.010.1050.160.010.0050.64https://fdc.nal.usda.gov/fdc-app.html#/
Nopales (cactus)cooked1 cup222220.2450.040.1750.080.0350.020.0150.30.130.010.0350.020.020.050.010.02-0.095https://fdc.nal.usda.gov/fdc-app.html#/
Okra (bamya, gombo, bhindi, )cooked8 each19221.50.050.010.070.0250.080.03-0.110.1550.090.040.045-0.0350.09-0.010.0150.28https://fdc.nal.usda.gov/fdc-app.html#/
Onioncooked1 cup10751.5-0.010.010.020.0250.0150.015-0.0390.0150.0350.03--0.030.1050-0.040.15https://fdc.nal.usda.gov/fdc-app.html#/
Poblano peppersraw1 cup304.52.510.0150.03?0.075????2.01??????????https://cronometer.com (unable to find food in any official database)
Pumpkincooked1 cup407310.020.060.040.10.20.04-0.080.10.050.130.05-0.080.05-40.1-https://fdc.nal.usda.gov/fdc-app.html#/
Radishraw1 cup202200.020.020.030.060.060.030.010.030.190.010.040.02-0.040.050.12---https://fdc.nal.usda.gov/fdc-app.html#/
Radicchioraw1 cup91.50.50.50.010.010.010.0350.070.0150.0050.030.05-0.0050.0050.010.010.06-0.0451.275https://fdc.nal.usda.gov/fdc-app.html#/
Rutabagacooked1 cup10011420.060.0450.090.020.0650.040.02-0.430.120.060.075--0.1150.080.020.070.04https://fdc.nal.usda.gov/fdc-app.html#/
Shishito pepperscooked7 peppers15122?0.02??????0.35???????0.08??https://cronometer.com (unable to find food in any official database)
Spaghetti squashcooked1 cup7581010.0250.0280.040.040.060.0250.01-0.060.050.030.075--0.10.030.030.040.04https://fdc.nal.usda.gov/fdc-app.html#/
Spinachcooked1 cup5034.560.160.320.40.250.30.10.04-0.460.120.3150.09--0.230.771.050.2858.5https://fdc.nal.usda.gov/fdc-app.html#/
Snow peascooked1 cup677450.0650.1750.1050.110.0620.040.0150.1351.280.140.070.04-0.110.1150.1150.0550.030.5https://fdc.nal.usda.gov/fdc-app.html#/
Sugar snap peasraw1 cup354220.040.1??????0.8???????0.2?0.25https://esha.com/nutrition-database/
Summer squashcooked1 cup426320.060.040.1250.1150.110.0550.0050.2250.190.060.050.055-0.030.070.1050.0150.0150.09https://fdc.nal.usda.gov/fdc-app.html#/
Tomatilloraw1 cup4252.510.010.0450.0650.10.050.020.010.10.260.040.030.120.020.040.020.0050.0250.17https://fdc.nal.usda.gov/fdc-app.html#/
Tomatoraw1 cup32521.50.020.030.050.120.050.02-0.10.410.0450.020.05-0.0150.070.070.050.050.18https://fdc.nal.usda.gov/fdc-app.html#/
Turnipscooked1 cup345310.050.0150.0350.08-0.010.0050.0550.30.030.020.02-0.020.050.035---https://fdc.nal.usda.gov/fdc-app.html#/
Turnip greenscooked1 cup29151.50.20.0650.080.0850.180.010.020.240.660.040.060.030.040.130.4250.3650.1356.62https://fdc.nal.usda.gov/fdc-app.html#/
Water chestnutsraw1/2 cup6013210.01-0.0350.10.10.020.0050.10.040.060.070.03-0.030.10.025-0.04-https://fdc.nal.usda.gov/fdc-app.html#/
Zucchinicooked1 cup313.5220.040.040.10.160.0550.0450.0050.180.450.050.030.055-0.060.0850.150.080.0150.11https://fdc.nal.usda.gov/fdc-app.html#/

Is it OK to eat frozen or canned vegetables?

I recommend eating either fresh or frozen vegetables. Freezing vegetables does an excellent job preserving the nutrient content, though it can cause some vegetables to have a less than desirable texture. The least preferred source of vegetables (though still healthy), are canned vegetables. This is for two reasons. First, the canning process neutralizes some of the nutrients, and second, it often causes the vegetables to have an inferior flavor and texture.

Is vegetable juice healthy?

You should avoid drinking canned vegetable juices. These are typically spiked with added sugar, and are stripped of fiber. Vegetable juices you make yourself are always ok, but I strongly recommend having a vegetable smoothie instead (which leaves in the insoluble fiber). There are example veggie smoothies in the breakfast section.