They all originated from a wild mustard plant that has been bred to enhance different features, and all come from the species Brassica oleracea.
Convert 16 Ounces to Cups - CalculateMe.com Therefore, the contents of this site are not suitable for any use involving risk to health, finances or property.
frozen broccoli) cup water; 1 large egg , lightly beaten; 10.5 oz. Produce Converter can also be used to figure out how many vegetables to buy when you need, for instance, "A cup of diced onion." Find many great new & used options and get the best deals for Jocha by MSC Tomato Vegetable Legume 16 oz Country Stackable Soup Mug at the best online prices at eBay! The Conversions and Calculations web site. Older broccoli will turn paler green or even yellow, and will feel light compared to fresher broccoli. All rights reserved. To remove pesticides, soak broccoli in a bowl of water with a teaspoon of baking soda for 20 minutes, then rinse thoroughly. Equals: 1.82 of cup in BROCCOLI,FRZ,CHOPD,UNPREP, TOGGLE: from cup to package (10 oz) quantities in the other way around, Enter a New package (10 oz) Value to Convert From, Enter Your Amount (e.g. A U.S. cup is a unit of volume equal to 1/16th of a U.S. gallon, or about 236 milliliters. However, a review. cream of chicken soup; cup mayonnaise; cup sour cream; 8 oz. Product Code: 8115, 815423. Add the broccoli florets and simmer for 7-8 minutes or until the vegetables are tender. For odd cup amounts, such as 1.1 cups, convert to ounces. While regular broccoli has big heads and wide stalks, broccolini is shaped into thin stalks with a small floret. Try not to cut the top of the floret. The following equivalent measurementswill help you convert a vegetables weight (in pounds) on the grocery scale to the amount (in cups) that you need for arecipe. https://www.almanac.com/recipe/sherried-jalapeno-pickles. Use * as a wildcard for partial matches, or enclose the search string in double quotes for an exact match. Scatter with toasted nuts or drizzle with cheese sauce. In that case, after removing the florets, hold the broccoli stem vertically on your cutting board, and cut down with a chefs knife to remove the tough outer layer. Back to top pobody's nerfect Thu, Aug 20 2009, 10:53 am .
How Many Florets, or Sliced Stems are in a Head of Broccoli? You can count 1 cup of fruit, 1 cup of 100% fruit juice, or 1/2 cup of dried fruit as one cup from the fruit group. 1 large. Rememberall product forms count, including fresh, frozen, canned, dried, and 100% juice. In reply to Jalapeno peppers by Glenda Shiflett (not verified). Broccoli, frozen, chopped, unprepared weigh (s) 165 grams per metric cup or 5.5 ounces per US cup, and contain (s) 26.35 calories per 100 grams (3.53 ounces) [ weight to volume | volume to weight | price | density ] Food category: Vegetables and Vegetable Products quart 1/5 quarts 6 Baby Carrots. If it will be a few days before you use it, cut off the dry bottom of the stem and place it in a container of water, just as you would do with flowers. To convert oz to cups, multiply the oz value by 0.125 or divide by 8. Asparagus (Fresh) 3 cups, trimmed. Because it has been blanched, frozen broccoli can release a lot of water when it is cooked. Multiple measuring units converter for converting all amounts of BROCCOLI,FRZ,CHOPD,UNPREP with one tool. Choose an ingredient, or the substance, by typing its name in the box on the left.
What Counts as a Cup? - Tennessee Sauteing, baking, or boiling it can help (but will decrease the nutrient content); microwaving only helps a little. 16 tablespoons = 8 fl oz = 1 cup: 240 ml: 16 fl oz = 2 cups = 1 pint = 0.5 quart: 480 ml: 32 fl oz = 4 cups = 2 pints = 1 quart: 960 ml (just less than 1 Liter or 1000 ml) 1 oz: 28 grams: 3 oz: 85 grams:
Bean Conversions - The Reluctant Gourmet For a heartier mushroom flavor, substitute Campbell's Condensed Golden Mushroom Soup for Cream of Mushroom Soup. Offers may be subject to change without notice. Use this handy chart or food quantity equivalents and yields to help you convert or adjust foods for your favorite recipes. One of the biggest hassles when cooking and working in the kitchen is when a recipe calls for "the juice of 1 lime" or a similar measurement. Volume to (Weight) Mass Converter for Recipes, Weight (Mass) to Volume to Converter for Recipes, 4 ounces of hibiscus flowers in tablespoons.
How Many Ounces Are in a Cup of Vegetables? | livestrong You may want to start the stems in the pan or pot for a few minutes, then add the florets.
Equivalent Measurements For Vegetables - Choosing Voluntary Simplicity Especially basil and sage, I have a recipe that call for 2 lb. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Once the broccoli has frozen, it can be transferred into a sealed bag or container and frozen for up to a year. Cooking the broccoli is simple in around 6 minutes; boil them on the stove or prepare them in the microwave. Field to Frozen for locked in freshness. Cut off and discard the dried end of the stalk. When slicing the stems, 1 broccoli head yielded about 2 cups of stems for cooking. Broccoli is a vegetable in the cabbage family. While every effort is made to ensure the accuracy of the information provided on this website, neither this website nor its authors are responsible for any errors or omissions. Enter the amount of the mass measurement (weight). Enjoy steamed broccoli as a side dish at dinnertime or incorporate the frozen vegetable into your favorite recipes. Volume to (Weight) Mass Converter for Recipes, Weight (Mass) to Volume to Converter for Recipes. If you want to avoid the Brassicas, broccoli can be replaced with green beans, zucchini, spinach or asparagus. Ingredients that contain the terms sliced, minced, diced, crushed, chopped add uncertainties to the measurements. Broccoli old enough to turn yellow can be unpleasantly bitter. If you need a full pound of broccoli for your recipe, then you will need to purchase about 11/2 medium heads. A good practice is to measure ingredients by weight, not by volume so that the error is decreased. Ice cream, gelato, or frozen yogurt; Cookies; Crackers; Chips; Cheese; Peanut butter; Nuts; Guacamole; . If you dont have room to store it upright, cut off the end of the stalk and wrap it in wet paper towels. Broccoli can be eaten raw or cooked and is often considered a superfood. So if you have smaller ones, 4 would be close to 12 ounces. Broccoli can be storedby wrapping it loosely in damp paper towels and refrigerating it. It is used as a side on its own with all kinds of different seasonings and cheese, it can be used on pizza and in salads, stir-frys, gratins, pasta dishes, soups, and casseroles. So how much is in a broccoli head? Birds Eye Premium Broccoli Florets are specially selected, picked at the peak of freshness, and flash frozen to lock in nutrients. 1 pound of broccoli is equivalent 6.39 ( ~ 6 1/2) US cups. frozen green beans, 2 pkg. (9 oz. Other members of this family include cabbage, cauliflower, kale, Romanesco, Brussels sprouts, bok choy, arugula and kohlrabi. The most commonly used type of broccoli is Calabrian broccoli. Stir in uncooked rice, chicken, zucchini, and 1 cup of the grated cheese. Stir in 1/4 cup chopped red pepper with green beans. People who object to broccoli may also object to those relatives, however. It will appear as: Food Nutrients, Information related to product measure unit to unit converter. = 14 oz. You can also use our conversion tool below for any custom how much broccoli is in a" measurements you need. This is a tough one. Air circulation keeps it fresher. Fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract and helps it function properly. ground ginger ANGEL FOOD DELIGHT 12 SERVINGS Ingredients 1 (16 oz.) You can opt-out at any time.
Broccoli, frozen, chopped, cooked, boiled, drained, without salt - Self purchase when you are cooking for a crowd of 50 people. With Birds Eye Stir-Fry blends, you can enjoy deliciously sauced vegetables perfect for recipes. and then click on the 'Calculate!'. Although the stalk is underrated, it provides a crisp and juicy texture, mild flavor, and an opportunity to create fun recipes like broccoli slaw. 16 oz - Blueberry Pomegranate Mango with Oat Milk Smoothie [more info] 16 oz - Blueberry Pomegranate Mango Yogurt Smoothie [more info] 16 oz - Blueberry Pomegranate Smoothie with Yogurt [more info] 16 oz - Blueberry Pomegranate with Oat Milk Smoothie [more info] 6 1/4 cups torn. Pat them dry with paper towels, then place them in a single layer on a cookie sheet, and place the cookie sheet in the freezer. Lime. The answer is: 16 ounces of broccoli is equivalent to 6.39 ( ~ 6 1/2) US cups(*). Preheat oven to 375F (190F).
Wawa - Interactive Nutrition Menu Glossary of Terms and Techniques, Conversions and Equivalents This figure was calculated using a 30-ounce bag of shredded potatoes that contains 6 cups. Enter the amount of the mass measurement (weight). For 100, multiple by 2. Thanks for sharing. If you get broccoli from your garden or farmer's markets, it will sometimes have little green broccoli worms, which are harmless but unappetizing. A good practice is to measure ingredients by weight, not by volume so that the error is decreased. package? Broccoli can be substituted with almost any other member of the Brassica family- kale, Brussels sprouts, cauliflower, kohlrabi, Romanesco or collard greens - depending on why you are making the substitution. Pound peaches = 2 to 2 1/2 cups slices-drained 6 -10 Halves 2- 2 1/2 cups 6. Frozen vegetables. 1 pound. Hi, Gina. Volume to (Weight) Mass Converter for Recipes, Weight (Mass) to Volume to Converter for Recipes, 8 pounds of dried apple (bits) in tablespoons. Broccoli plants were bred for bigger stems and flowers, while other cultivars were bred for more and larger leaf buds (cabbage and Brussels sprouts) and leaves (kale and collard greens), or other attributes. References: Density Database Version 2.0 - FAO FAQs on broccoli volume to weight conversion
Carrot Weight and Amount in Cups Diced or Sliced - CulinaryLore Pour a bag of broccoli into a microwave-safe dish with a lid and add about 1/4 cup water. To get pretty florets, hold the broccoli with the head on your cutting board and the end of the stem up at an angle. It is a great source of fiber, omega-3 fatty acids, and various B vitamins. Broccoli rabe is not related to broccoli, it is related to turnips. frozen florets (1.5 pounds). 3 -4 lbs. Broccoli has many nutritional health benefits including a large amount of vitamin C, calcium, and anti-cancer properties due to its vitamin A elements. Copyright 2022 WebDeb. Broccoli contains raffinose, a sugar that is not digestible and ferments in your intestines. 1/2 cup cooked: Vegetables served in salad or in vegetable platter, untrimmed. MIX soup, milk, soy, black pepper, beans and 2/3 cup onions in 1 1/2-qt.
Convert amounts of Broccoli, raw natural - traditionaloven.com This food quantity chart represents approximate amounts of food you should purchase when you are cooking for a crowd of 50 people.
Food Quantities for Serving a Large Group - Aloha Dreams It is related to cabbage, cauliflower, kale, Brussels sprouts, Romanesco, collard greens, bok choy, arugula and kohlrabi. References: Density Database Version 2.0 - FAO 1 1/2 to 2 tablespoons juice. Cauliflower is also similar to broccoli but has fewer calories. 9 ounces Sliced/diced = 1.5 cups. Bake 5 min.TIP: Use 1 bag (16 to 20 oz.) When serving cereal to a large group, plan on between 1 cup (1 ounce) per person for kids to 1 1/2 cups (1.5 ounces) per person for teens and adults. 2 teaspoons grated rind. Whether you're cooking for yourself or for a family, these easy dinners are sure to leave everyone satisfied and stress-free. Measuring Vegetables for Recipes: Pounds to Cups, Ingredient Substitutions for Common and Uncommon Ingredients, Easy Greens Pie: Quiche Without the Complications, https://www.almanac.com/recipe/pickled-peppers, https://www.almanac.com/recipe/sherried-jalapeno-pickles, 1 pound = 4 cups chopped (6 cups raw, cubed = 3 cups cooked), 1 pound = 5 to 6 cups sliced = 2 cups cooked, 1 pound unpeeled = 1-1/2 cups cooked and pureed, 1 pound (3 medium) sliced = 2 cups mashed, 1 pound = 4 cups chopped = 2 cups cooked and drained, 1 pound = 4 cups grated = 2 cups salted and drained, 1 pound = 4 cups grated = 1 cup cooked and pureed, 1 pound = 5 to 6 cups packed leaves = 1 to 1-1/2 cups cooked, 1 pound (3 or 4 medium) = 1-1/2 cups seeded pulp, 1 pound = 4 cups chopped = 2 cups cooked and mashed. Sometimes it can seem frustrating to try a new recipe and not know how much of an ingredient to purchase at the store. 1 medium. Therefore, the contents of this site are not suitable for any use involving risk to health, finances or property. Ready in minutes. 8 Large Strawberries.
How Many Servings of Vegetables Should You Eat per Day? - Healthline Broccoli can be shredded with the shredding disk of a food processor. each) frozen green beans, 2 cans (about 16 oz. 24 How many ounces is one peach? Sealing the bag may cause it to rot and get slimy. Add. A good practice is to measure ingredients by weight, not by volume so that the error is decreased. Fresh Such as cauliflower, carrots, mushrooms, radishes 4-6 lbs for each vegetable in salad/tray. we took a trip to the grocery store to check out the produce selection. Omnivorous lizards can eat small amounts of raw broccoli once a month, but it has more phosphorus than calcium and too much can cause calcium to be leached out of the bones and lead to fractures, so only feed it as an occasional treat.
1 Cup of Broccoli to Ounces Conversion 5 Broccoli Florets. It can be cooked directly from frozen in most recipes. All of these substitutions are great replacement ideas for broccoli when you don't have broccoli around or want to mix things up. You can use our easy conversion tool to figure out exactly how many onions you need to buy at the store in order to end up with the amount you need for your cooking. package or instead of one 32 oz. The calculator accepts fractional values such as: 1/2 (half), 1/3 (1 third), etc.
Steamfresh Frozen Broccoli Florets | Birds Eye 3.5. Wash, trim, peel, and cut lengthwise into 3/4 inch thick pieces. How to Store Broccoli in the Refrigerator. Broccoli can be juiced with a juicer. FoodData Central.
PDF Food Quantity Chart - Ronald McDonald House Charities of Western 1 medium. 16 ounces of broccoli is equivalent 6.39 ( ~ 6 1/2) US cups. Now when a recipe calls for a cup of onions, youll know just how much toslice! Frozen Green beans, peas, corn, spinach, 10 lbs. Produce Converter will help you convert the "juice of 1 lime" and other similar recipe instructions into tablespoons, cups and other concrete measurements. Cooked broccoli can cause diarrhea in lizards. 1 Ounce (oz) is equal to 0.125 cup. Omit soy sauce. Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g).. Broccoli that has turned yellow is often bitter. It will keep 8 to 12 months at 0F (-17.8C). California provides most of the broccoli in the United States, and the USDA states that the United States is the third largest producer worldwide, consuming an average of over four pounds per year individually. On the other hand, broccoflower is a mix of broccoli and cauliflower.
Broccoli Weights, Measurements, and Substitutions - The Spruce Eats metric conversions . Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. It is a bit tricky to get an accurate food conversion since its characteristics change according to humidity, temperature, or how well packed the ingredient is. Reduce the heat to medium-low for 10-12 minutes. You can even make pesto out of it! Broccoli stir-fry vegetables are blended with broccoli, carrots, onions, red peppers, water chestnuts, mushrooms, and celery. You will be able to see the smaller individual stems that go to each floret. To blanch, cut clean broccoli into florets and place them in boiling water for 2-3 minutes. Broccoli can be steamed, boiled, baked, grilled, roasted, pureed, etc. If youre canning jalapeno peppers, wed probably slice. Get daily tips and expert advice to help you take your cooking skills to the next level. Next time your recipe calls for a cup of broccoli florets or sliced stems you'll know how much you need to purchase at the store to cover it. No added chemicals, preservatives, or sugars. A good practice is to measure ingredients by weight, not by volume so that the error is decreased. Enter the amount of the mass measurement (weight). Free shipping for many products! I know they vary in size but just thinking of an average-sized small potato, yellow, red, or gold, approximately how many would equal 12 ounces? (4) Write a review. It also has a lot of fiber, which can also lead to fermentation and gas. We determined that the typical size of broccoli is a medium head about 9 ounces in weight.
Frozen Steamable Broccoli Florets - Season's Choice | ALDI US 16 Ounces of Broccoli (flowerets) to Cups Conversion Lemon. It is also a good source of Protein, Thiamin, Riboflavin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Vitamin B6, Folate and Manganese. MyRecipes may receive compensation for some links to products and services on this website. Once you have cut the stems, you can pull apart the florets into smaller pieces that retain the appearance of a small tree. bottles Pickles, sliced quart 1.5 quarts Salsa 2-3 Tbsp. To determine the number of cups in a 16-ounce bag, divide the number of ounces per bag (30) by the number of cups per bag (6) to get 5 ounces per cup. Fill a large bowl with cold water and soak the broccoli for several minutes to let the water get into all the little irregular areas. Ingredients that contain the terms sliced, minced, diced, crushed, chopped add uncertainties to the measurements. Other types include sprouting broccoli and Chinese broccoli. All figures are approximate. trimmed, 3 cups trimmed or 2 1/2 cups cut & cooked 16 oz can of green beans = 2 cups. 1 1/4 cups. The answer, which is 2, tells you that there are 2 cups in 16 ounces. 16 oz Broccoli Nutrition Facts Serving Size 16 oz Amount Per Serving Calories 154 % Daily Values* Total Fat 1.68g 2% Saturated Fat 0.177g 1% Trans Fat - Polyunsaturated Fat 0.172g Monounsaturated Fat 0.05g Cholesterol 0mg 0% Sodium 150mg 7% Total Carbohydrate 30.12g 11% Dietary Fiber 11.8g 42% Sugars 7.71g Protein 12.79g Vitamin D - Calcium 213mg How much is 1 pound of broccoli in cups? Some people prefer their broccoli raw or lightly cooked to preserve the crunch, others prefer it cooked to a softer texture. It goes well with seafood, beef, chicken and pork. Good source of vitamin C. Available Sizes: 10.8 oz .
Beans, green, canned 15 1/2-ounce can equals 1 2/3 cups Broccoli, fresh, chopped 1 pound equals 4 1/2 cups Cabbage, fresh, shredded 1 pound equals 4 cups (medium head is 2 pounds) . Broccoli is a high volume, low-calorie food. It's a bright green color and it tastes like cauliflower when raw and broccoli when cooked. 3.99 US cups of broccoli equals 10 ( ~ 10) ounces. More About the Vegetable Group Note: Click on the top row to expand the table. Broccolini, broccoflower, or cauliflower may be substituted for broccoli in most dishes. and then click on the 'Calculate!'. Navigation: from unit menu into unit menu converter tool , Amount: 1 package (10 oz) of BROCCOLI,FRZ,CHOPD,UNPREP 2.5 ounces of broccoli equals 1 ( ~ 1) US cup.
Grams to Cups Calculator. 1 pound of broccoli is equivalent to 6.39 ( ~ 6. Broccoli are unripened seed heads, so they have not developed seeds. Choose the volume unit (cup, liter, ml, etc.) With either method, the florets should be a vibrant green once they are steamed or blanched. If it doesn't appear after 10 minutes, try refreshing the page. 2 to 3 tablespoons juice. Cover it with a slightly damp paper towel so it doesn't dry out. Grams. The calculator accepts fractional values such as: 1/2 (half), 1/3 (1 third), etc. Sizes Available: 8.5oz, 15.25oz, 4-15.25oz, 29oz Study guides.
Dump-and-Bake Cheesy Chicken and Rice - The Seasoned Mom MyRecipes.com is part of the Allrecipes Food Group.
Converting Grams to Cups for Basic Ingredients - Eat, Little Bird It is a bit tricky to get an accurate food conversion since its characteristics change according to humidity, temperature, or how well packed the ingredient is. By continuing to use our website, you agree to our Privacy Policy. The answer is: 16 ounces of broccoli (flowerets) is equivalent to 6.39 ( ~ 6 1 / 2) US cups(*) 'Weight' to Volume Converter Volume Weight Weight Volume Gas Mark Ounces of broccoli (flowerets) to US cups Chart Note: some values may be rounded. It also contains ethyl mercaptans, which contribute to odor in the gas. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes. . Cauliflower, fresh 1 pound equals 1 1/2 cups Cauliflower, frozen 16 ounce bag equals 4 cups Celery, chopped 1 rib equals 3/4 cup Garlic, minced 1 med. Broccoli Stir-Fry. Then divide 1 pound (16 ounces . Use perforatedbags instead. We hope you enjoy Produce Converter and if you have any suggestions for how we can improve it and make your cooking easier please let us know. Great Value Broccoli Florets, 12 oz (Frozen): Steamable frozen broccoli florets. Ounces to Cups Conversions (some results rounded) For example, to convert 4 oz to cups, divide 4 by 8, that makes a half cup is 4 oz. For an easy supper that you can depend on, we picked out some of our tried-and-true favorites that have gotten us through even the busiest of days. Her recipes range from Grandmas favorites to the latest food trends. 55+ Easy Dinner Recipes for Busy Weeknights. $2.48. It is often eaten raw, usually with dips such as blue cheese and ranch, or added to salads. Broccoli has many uses! Hi I have 2 , 24 ounce bogs of Petite Yukon Gold Potatoes , i need 2.5 pounds for a soup recipe for a crock pot cut in 2 inch chunks , How many potatoes or cups would that be..?
Vegetables | MyPlate Turn and cut each side until all the skin is removed. Green beans, peas, corn, spinach, 16 ounces of broccoli (flowerets) is equivalent to 6.39 ( ~ 6. 9 to 10 ounce package. Choose the unit of mass (Kilogram, milligram, ounce, etc.).
Great Value Frozen Broccoli Florets, 12 oz Steamable Bag - Walmart.com A 12 oz. Using a slotted spoon, remove them from the boiling water and immediately place them in a bowl of ice water to stop the cooking process. It wont usually grow dangerous bacteria like meat does, but it will turn yellow and lose its freshness, texture and taste. or more precisely 6.3907427902345 US cups. Quick and easy to heat on the stovetop or in the microwave. Choose the unit of mass (Kilogram, milligram, ounce, etc.). How Many Bread Crumbs in a Slice of Bread, How Much Shredded, Sliced, Or Chopped Is In A Carrot, How Much Is A Pound Of Cheese Cubed Or Shredded, There is 2 Cups (474 mls) of Sliced Broccoli Stems in a Broccoli Head, There is 3 Cups (830 mls) of Broccoli Florets in a Broccoli Head.
1 Pound of Broccoli to Cups Conversion Raw broccoli has more nutrients than cooked, and parrots like to chew on the stalks and florets, which can be stuck between the cage bars or hung from the top of the cage to give them more interesting ways to eat them. Here are some examples. Broccoli looks like a small green tree on a thick stem. ounces to cups formula. Solution: Divide the diced amount by 0.75 to get the approximate shredded value. 6.39 US cups of broccoli (flowerets) equals 16 ( ~ 16) ounces.
Calories in 1 oz of Broccoli and Nutrition Facts - FatSecret volume of broccoli, frozen, chopped, unprepared, 165 grams [g] of Broccoli, frozen, chopped, unprepared fill 1 metric cup, 5.5 ounces [oz] of Broccoli, frozen, chopped, unprepared fill 1 US cup, A few foods with a name containing, like or similar to, For instance, compute how many cups or spoons a pound or kilogram of Broccoli, frozen, chopped, unprepared fills. Then the stem can be chopped and used with the florets, though it may take longer to cook.
How much is 10oz of frozen broccoli in cups? - Answers PDF Food - Dehydrated/Freeze Dried to Fresh Equivalents and Rehydration Tables U.S. Department of Agriculture, Agricultural Research Service. (12 Cups) Del Monte Fruit Cup Snacks, Variety Pack, 100% Juice, 4 oz. Frozen vegetables cup measurements and equivalents in grams g and ounces oz. 1 lb. Approximate Equivalent Measurements.
Broccoli Nutrition Facts and Health Benefits - Verywell Fit How Many Cups of Shredded Hash Browns Are in a Pound? - Reference.com A U.S. fluid ounce is 1/128 th of a U.S. gallon. Many dogs like raw or cooked broccoli, but if it has been cooked with a lot of oil or spices it may cause digestive upsets. It wont hurt to eat it, but it can be tough, chewy, and bitter. In general, one cup of raw or cooked vegetables or vegetable juice (eight ounces) or two cups of raw leafy greens (16 ounces) can be considered as one serving from the vegetable group. I've always just measured 1 lb for 2 cups! Blanch for 3 minutes, and plunge into cold water for 3 minutes. Cut each stem to give you florets. References: Density Database Version 2.0 - FAO 16 to 20 spears, about 1 pound. Vegetables, Frozen 3 oz. NLEA serving. In order to figure out "how much is in a head of broccoli?" Broccoli is a member of the cabbage family whose flowering head, stalk and leaves are edible.