How many vegetables are needed daily or weekly?
Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart. Recommended weekly amounts from each vegetable subgroup are shown in the second chart.
Daily recommendation* Children
2-3 years old 1 cup**
4-8 years old 1 ½ cups**
Girls
9-13 years old 2 cups**
14-18 years old 2 ½ cups**
Boys
9-13 years old 2 ½ cups**
14-18 years old 3 cups**
Women
19-30 years old 2 ½ cups**
31-50 years old 2 ½ cups**
51+ years old 2 cups**
Men
19-30 years old 3 cups**
31-50 years old 3 cups**
51+ years old 2 ½ cups**
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.
Dark green vegetables
Children 2–3 years old 1 cup
4–8 years old 1 ½ cups
Girls 9–13 years old 2 cups
14–18 years old 3 cups
Boys 9–13 years old 3 cups
14–18 years old 3 cups
Women 19–30 years old 3 cups
31–50 years old 3 cups
51+ years old 2 cups
Men 19–30 years old 3 cups
31–50 years old 3 cups
51+ years old 3 cups
Orange vegetables
Children 2–3 years old ½ cup
4–8 years old 1 cup
Girls 9–13 years old 1 ½ cups
14–18 years old 2 cups
Boys 9–13 years old 2 cups
14–18 years old 2 cups
Women 19–30 years old 2 cups
31–50 years old 2 cups
51+ years old 1 ½ cups
Men 19–30 years old 2 cups
31–50 years old 2 cups
51+ years old 2 cups
Dry beans and peas
Children 2–3 years old ½ cup
4–8 years old 1 cups
Girls 9–13 years old 2 ½ cups
14–18 years old 3 cups
Boys 9–13 years old 3 cups
14–18 years old 3 cups
Women 19–30 years old 3 cups
31–50 years old 3 cups
51+ years old 2 ½ cups
Men 19–30 years old 3 cups
31–50 years old 3 cups
51+ years old 3 cups
Starchy Vegetables
Children 2–3 years old 1 ½ cup
4–8 years old 2 ½ cups
Girls 9–13 years old 2 ½ cups
14–18 years old 3 cups
Boys 9–13 years old 3 cups
14–18 years old 6 cups
Women 19–30 years old 3 cups
31–50 years old 3 cups
51+ years old 2 ½ cups
Men 19–30 years old 6 cups
31–50 years old 6 cups
51+ years old 3 cups
Other Vegetables
Children 2–3 years old 4 cups
4–8 years old 4 ½ cups
Girls 9–13 years old 5 ½ cups
14–18 years old 6 ½ cups
Boys 9–13 years old 6 ½ cups
14–18 years old 7 cups
Women 19–30 years old 6 ½ cups
31–50 years old 6 ½ cups
51+ years old 5 ½ cups
Men 19–30 years old 7 cups
31–50 years old 7 cups
51+ years old 6 ½ cups