How many servings of vegetables should you eat daily?

Short answer: For most adults aim for about 2–3 cups of vegetables per day — roughly 4–6 “servings.”

Notes and handy conversions
- A common definition of a serving: 1/2 cup cooked vegetables (or chopped raw vegetables) or 1 cup raw leafy greens.
- Examples:
- 1/2 cup cooked broccoli = 1 serving
- 1 cup raw spinach or mixed salad greens = 1 serving
- 1/2 cup cooked beans or peas = 1 serving
- 1/2 cup 100% vegetable juice = 1 serving

Who needs more or less
- Needs vary by age, sex and activity level (people with higher calorie needs may aim for 3+ cups).
- Children, pregnant/lactating people, older adults and very active people may have different targets — ask if you want a personalized number.

Tip: Focus on variety (dark leafy greens, red/orange vegetables, legumes and cruciferous vegetables) rather than only starchy vegetables. Want a specific recommendation for your age, sex and activity level? I can calculate that.