Portion guide

One portion of fresh and canned fruits and vegetables is the same as 80g (1 portion of dried fruit or veg is the same as 30g).

Sometimes the number of pieces of fruit and veg can vary depending on the size, so use the amounts here as a guide.

Eating at least 80g of each portion is the best way to make sure you get enough, but remember that you can always eat more!

Fruit

Fresh fruit Gallery of fruit - apple, clementines, melon, avocado, passion fruit, banana, kiwi, papaya and plums

  • One apple, orange,  peach or nectarine
  • One medium banana
  • Half a grapefruit
  • 14 cherries
  • One slice of melon
  • Two slices of mango
  • Two kiwi fruit
  • A handful of grapes
  • Two clementines, satsumas or tangerines
  • Half an avocado
  • One large slice of pineapple
  • Two medium plums
  • One slice of papaya
  • Five to six passion fruit
  • 80g of pomegranate

 Berries

  • A handful of blackberriesblackberries, raspberries, strawberries
  • Two handfuls (four heaped teaspoons) of blueberries or raspberries.
  • 80g of strawberries (about 7 or 8)

Dried fruit

  • Three whole dried apricots
  • One heaped tablespoon of currants
  • Two dried figsDried currants, figs and raisins
  • Two rings of dried pineapple
  • One tablespoon of raisins or sultanas 

Canned fruit

  • 80g apricots (between 3 and 6 halves)
  • Three heaped tablespoons of fruit saladtinned fruit salad, tinned grapefruit, tinned pineapple rings
  • 80g or three heaped tablespoons of grapefruit
  • 80g, preferably in juice, of tinned peaches (about two halves or between five and seven slices)
  • Two rings or twelve chunks of pineapple, preferably in juice
  • 80g of prunes (six or seven), preferably in juice
  • 20 raspberries, preferably in juice

Vegetables

Fresh

  • Five spears of asparagusakee, asparagus, brocolli. carrots, courgette, french beans, leeks, sweetcord, tomato
  • One third of an aubergine
  • 80g of baby sweetcorn (about six or seven), one cob of sweetcorn or three heaped tablespoons of canned sweetcorn
  • 80g of broccoli
  • Eight brussel sprouts
  • 80g cauliflower
  • Two or three sticks of celery
  • A two-inch piece of cucumber
  • 80g of daikon radish
  • Four heaped tablespoons of French beans (cooked)
  • Half a kerela (bitter melon or bitter gourd)
  • One leek (white portion only)
  • Half a large courgette
  • One cereal bowl of mixed lettuce leaves
  • 14 button mushrooms
  • 16 medium okra
  • One medium onion
  • One large parsnip
  • Half a pepper
  • One cereal bowl of fresh spinach (or two heaped tablespoons of cooked spinach)
  • Three heaped tablespoons of diced and cooked swede
  • One medium tomato or seven cherry tomatoes
  • Three heaped tablespoons of carrots, fresh or canned.

Frozen and canned vegetables

  • Two whole canned plum tomatoes
  • Three tablespoons on mixed frozen vegetables.

Pulses

  • Three heaped tablespoons of butter beans, cannellini beans, black-eyed beans etc. Beans count as a maximum of one of your five a day, however much you eat)black-eyed beans, lentils and peas
  • Three tablespoons of lentils (lentils count as a maximum of of one of your five a day, however much you eat)
  • Three heaped tablespoons of fresh, frozen or canned peas.

Smoothies and juices

  • One medium glass of fruit juice (150ml). Fruit juice counts as one of your five a day however much your drink
  • One medium glass of fruit smoothie.

    Juice

Note: One smoothie can also count as 2 portions if: 1. it has 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: 2. is has at least 80g of one variety of whole fruit and/or vegetable and at least 80g of another variety of whole fruit and/or vegetable. Smoothies count as a maximum of two of your 5 a day, however much you drink.