Rough guide - Fruit & vegetable portion sizes

FRUIT - Adult portion size = 80g

Fruit
(Always check
labels for
additives)
Adult portion size examples - approximately
equivalent to 80g in weight
(As eaten, edible portion, drained if canned)
Apple: fresh 1 medium apple
Apple: puree 2 heaped tablespoons
Apricot: canned 6 halves
Apricot: fresh 3 apricots
Avocado Half an avocado
Banana: fresh 1 medium banana
Blackberries 1 handful (9 to 10 blackberries)
Blackcurrants 4 heaped tablespoons
Blueberries 2 handfuls (4 heaped tablespoons)
Cherries: canned 11 cherries (3 heaped tablespoons)
Cherries: fresh 14 cherries
Clementines 2 clementines
Damsons 5 to 6 damsons
Dates: fresh 3 dates
Fig: fresh 2 figs
Fruit juice: 100%
unsweetened
1 medium (150ml) glass of unsweetened 100% fruit juice can count
as a portion.
J uices can only count as a maximum of one of your 5 A DAY,
however much you drink.

Fruit salad:
3 heaped tablespoons

Rough guide - Fruit & vegetable portion sizes

canned
TFruit salad:T fresh 3 heaped tablespoons
TFruit smoothie T
1 medium glass (150ml)
One smoothie containing all the edible pulped fruit or vegetable
may count as more than one 5 A DAY portion, but this depends on
the quantity of fruits or vegetables and/or juice used, as well as how
the smoothie has been made.
For a single smoothie to qualify as being two portions, it must
contain either:
at least 80g of one variety of whole fruit and/or vegetable
and at least 150ml of a different variety of 100% fruit and/or
vegetable juice, or
a minimum of 80g of one variety of whole fruit and/or
vegetable and at least 80g of another variety of whole fruit
and/or vegetable.
Smoothies can only count as a maximum of two of your 5 A DAY,
however much you drink.

TGooseberries T 1 handful
TGrapefruit
segments:T canned
3 heaped tablespoons (8 segments)
TGrapefruit:T fresh Half a grapefruit
TGrapes T 1 handful
TKiwi fruit T 2 kiwi fruit
TKumquat T 6-8 kumquats
TLychee:T canned 6 lychees
TLychee:T fresh 6 lychees
TMandarin orange:T
canned
3 heaped tablespoons
TMandarin orange:T
fresh
1 medium orange
TMango: fresh T 2 slices (2-inch slice)

Rough guide - Fruit & vegetable portion sizes

Melon 1 slice (2-inch slice)
Nectarine 1 nectarine
Orange 1 orange
Passion fruit 5 to 6 fruit
Pawpaw (papaya):
fresh
1 slice
Peach: canned 2 halves or 7 slices
Peach: fresh 1 medium peach
Peach: ready to eat 2 halves
Pear: canned 2 halves or 7 slices
Pear: fresh 1 medium pear
Pear: ready to eat 2 halves
Pineapple: canned 2 rings or 12 chunks
Pineapple: crushed 3 tablespoons
Pineapple: fresh 1 large slice
Plum 2 medium plums
Prune: canned 6 prunes
Prune: ready to eat 3 prunes
Raspberries:
canned
20 raspberries
Raspberries: fresh 2 handfuls
Rhubarb: canned
chunks
5 chunks
Rhubarb: cooked 2 heaped tablespoons

Rough guide - Fruit & vegetable portion sizes


Satsuma 2 small satsumas
Sharon fruit 1 sharon fruit
Strawberry:
canned
9 strawberries
Strawberry: fresh 7 strawberries
Sultanas 1 heaped tablespoon
Tangerine 2 small tangerines
Tomato puree 1 heaped tablespoon
Tomato: canned
plum
2 whole
Tomato: fresh 1 medium, or 7 cherry

Rough guide - Fruit & vegetable portion sizes


DRIED FRUIT
Adult portion sizes = 30g
Dried fruit
(Always check labels for
additives)
Adult portion size examples - approximately
equivalent to 30g in weight
(Reconstituted weight)
Apple: dried rings 4 rings
Apricot: dried 3 whole
Banana chips dried 1 handful
Cherries: dried 1 heaped tablespoon
Cranberries: dried 1 heaped tablespoon
Currants: dried 1 heaped tablespoon
Fig: dried 2 figs
Mango: dried 1 heaped tablespoon
Mixed fruit: dried 1 heaped tablespoon
Peach: dried 2 halves
Pear: dried 2 halves
Pineapple: dried 1 heaped tablespoon
Prune: dried 3 prunes
Raisins 1 tablespoon
Tomato: sundried 4 pieces



Rough guide - Fruit & vegetable portion sizes


VEGETABLES
Adult portion size = 80g
Vegetable
(Always check labels
for additives)
Adult portion size examples - approximately
equivalent to 80g in weight
(As eaten, edible portion, drained if canned)
Ackee: canned 3 heaped tablespoons
Artichoke 2 globe hearts
Asparagus: canned 7 spears
Asparagus: fresh 5 spears
Aubergine/Eggplant 1/3rd aubergine
Beans, barlotti: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, black eye:
cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, broad: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, butter: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, cannellini:
cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,

Rough guide - Fruit & vegetable portion sizes

however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, French: cooked
4 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, kidney: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, pinto: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, runner: cooked
4 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beans, soya: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Beansprouts: fresh 2 handfuls
Beetroot: bottled 3 'baby' whole, or 7 slices
Beetroot: fresh 3 'baby' whole, or 7 slices
Broccoli 2 spears
Brussels sprouts 8 Brussels sprouts
Butternut squash:
diced and cooked
3 heaped tablespoons
Cabbage 1/6th small cabbage or 2 handfuls sliced

Rough guide - Fruit & vegetable portion sizes

Cabbage: shredded 3 heaped tablespoons
Carrots: canned 3 heaped tablespoons
Carrots: fresh slices 3 heaped tablespoons
Carrots: shredded 1/3 cereal bowl
Cauliflower 8 florets
Celery 3 sticks
Chickpeas: cooked
3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Chinese leaves 1/5th 'head Chinese leaves
Courgettes Half a large courgette
Cucumber 2-inch piece
Curly kale: cooked 4 heaped tablespoons
Karela Half a karela
Leeks 1 leek (white portion only)
Lentils
3 tablespoons
Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they dont give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.
Lettuce (mixed leaves) 1 cereal/dessert bowl
Mange-tout 1 handful
Marrow: diced and
cooked
3 heaped tablespoons
Mixed vegetables:
frozen
3 tablespoons

Rough guide - Fruit & vegetable portion sizes

Mushrooms: button 14 button or 3 handfuls of slices, 3-4 heaped tablespoons
Mushrooms: dried 2 tablespoons or handful porcini
Okra 16 medium
Onion 1 medium onion
Pak choi (Chinese
cabbage): shredded
3 heaped tablespoons
Parsnips 1 large
Peas: canned 3 heaped tablespoons
Peas: fresh 3 heaped tablespoons
Peas: frozen 3 heaped tablespoons
Pepper: canned Half a pepper
Pepper: fresh Half a pepper
Pigeon peas: canned 3 heaped tablespoons
Pumpkin: diced and
cooked
3 heaped tablespoons
Radish 10 radishes
Spinach: cooked 2 heaped tablespoons
Spinach: fresh 1 cereal bowl
Spring greens: cooked 4 heaped tablespoons
Spring onion 8 onions
Sugarsnap peas 1 handful
Swede: diced and
cooked
3 heaped tablespoons
Sweet potato 1 large

Rough guide - Fruit & vegetable portion sizes

TSweetcorn:T baby 6 baby corn
TSweetcorn:T canned 3 heaped tablespoons
TSweetcorn:T on the cob 1 cob
TTomato pureeT 1 heaped tablespoon
TTomato:T canned plum 2 whole
TTomato:T fresh 1 medium, or 7 cherry
TTurnip:T diced and
cooked
3 heaped tablespoons
TVegetable juice: 100%
unsweetenedT
1 medium (150ml) glass of unsweetened 100% vegetable
juice can count as a portion.

J uices can only count as a maximum of one of your 5 A DAY,
however much you drink.
TVegetable smoothie T
1 medium glass (150ml)
One smoothie containing all the edible pulped fruit or
vegetable may count as more than one 5 A DAY portion, but
this depends on the quantity of fruits or vegetables and/or
juice used, as well as how the smoothie has been made.
For a single smoothie to qualify as being two portions, it must
contain either:
at least 80g of one variety of whole fruit and/or
vegetable and at least 150ml of a different variety
of 100% fruit and/or vegetable juice, or
a minimum of 80g of one variety of whole fruit and/or
vegetable and at least 80g of another variety of whole
fruit and/or vegetable.
Smoothies can only count as a maximum of two of your 5 A
DAY, however much you drink.
TWatercress: freshTTT 1 cereal/dessert bowl