How many servings of vegetables should I eat daily?

Health officials report that most adults should aim for 2 to 3 cups (480–720 mL) of vegetables daily, with variations by age, sex and activity level. Federal guidance from the U.S. Department of Agriculture and cardiology groups emphasizes variety, noting that a cup-equivalent can be 1 cup (240 mL) of raw leafy greens or 1/2 cup (120 mL) of cooked or chopped vegetables.

Nutrition experts quoted by the agencies state that steady intake of dark green, red and orange vegetables, legumes, starchy vegetables and others supports nutrient adequacy and chronic disease prevention. The American Heart Association and the Centers for Disease Control and Prevention highlight links between higher vegetable consumption and lower risks of heart disease, stroke and some cancers.

Public health officials encourage making half the plate fruits and vegetables at meals and using vegetables as snacks. Practical advice includes adding a salad, blending vegetables into soups and sauces, and incorporating legumes like beans and lentils as protein-rich choices. Schools and community programs are adapting meals to increase vegetable cup-equivalents offered to children and adults.

Dietitians recommend measuring servings during menu planning: one serving equals 1 cup (240 mL) raw leafy vegetables or 1/2 cup (120 mL) cooked or raw other vegetables. For personalized goals, clinicians suggest consultations that consider calorie needs, medical conditions and cultural preferences.

Researchers caution that while juices provide nutrients, whole vegetables are preferable for fiber and satiety. Experts also urge gradual increases for those unaccustomed to high vegetable intake to improve tolerance and long-term adherence. The consensus among authorities is clear: most adults should consume approximately 2 to 3 cups (480–720 mL) of vegetables each day.

Local clinics and registered dietitians offer resources and meal planning tools to help individuals meet these recommendations while respecting food access and budget constraints and cooking skill workshops.