What counts as 5-a-day? Your fruit and veg list

The recommendation to eat 5 portions of fruit and vegetables a day (5-a-day) comes from the World Health Organisation (WHO), which advises eating at least 400g of fruit and vegetables a day to lower the risk of health problems like heart disease, stroke and some cancers.

This 400g target is equivalent to 5 portions of fruit and veg in total – not 5 portions of each. A standard portion of fresh fruit and vegetables is 80g.

At present only around 3 in 10 adults (27 per cent) in the UK currently meet the 5 a day recommendation.

Why is it important to eat 5-a-day?

Fruit and vegetables are usually low in fat and calories, as long as they are not cooked in or topped with lots of oil. This makes them an important part of a healthy diet for maintaining a healthy weight and supporting heart health.

Fruit and vegetables also provide a wide range of vitamins and minerals and dietary fibre.

A diet high in fibre supports a healthy gut, prevents constipation and feeds the good bacteria in your gut linked to overall wellbeing and immunity.

Eating a variety of fruit and vegetables matters too. Different types contain different combinations of fibre, vitamins and minerals, so mixing them up helps you get the full benefits.

What counts as my 5-a-day?

The good news is that almost all fruit and vegetables count – whether they are fresh, frozen or canned – so reaching your daily target may be easier than you think.

But there are a few important rules for things like juice, beans and pulses, and mixed (composite) foods.

Composite foods are meals that contain fruit or vegetables as ingredients, such as pasta sauces, curries, stews, soups, ready meals, stir‑fries or even pizza toppings.

These foods still count, but not in the same way as whole fruit and vegetables. These are the key rules:

• Beans and pulses: only count as 1 a day because they do not provide the same range of nutrients as other vegetables.
• Juice and smoothies: only count as 1 a day because they contain free sugars, which are the type you need to cut back on.
• Composite foods: only the actual amount of fruit or veg in the meal counts – you need 80g within the portion for it to count as 1 portion.

As a general guide, 1 portion equals 80g of fresh, frozen or canned fruit or vegetables.

The table below explains this for different types of fruit and veg:

Do these foods count as 1 of your 5 a day?

Onions

One portion (80g) of onions counts as 1 of your 5-a-day. But they do not count if they’re deep‑fried, like onion rings or heavily pickled because of the extra fat, salt or sugar.

Potatoes and sweet potato

Potatoes do not count because they’re classed as a starchy food. But sweet potatoes do count as part of your 5-a-day because they’re grouped nutritionally with vegetables, rather than starchy foods like potatoes and yam.

They provide more vitamins and fibre, especially vitamin A, than potatoes – 80g cooked is 1 portion.

Baked beans

Like all beans and pulses, baked beans do count 1 of your 5-a-day. But an 80g portion counts as only 1 of your 5-a-day, even if you eat more.

It’s best to choose varieties that are lower in salt and sugar, as many can be quite high in both.

• Try our healthy baked beans recipe.

Olives

Olives do count towards your 5-a-day. A portion is 80g without the stones, which works out at around 30 olives.

However, that many olives can be very high in salt because they’re preserved in brine to make them edible. In fact, many olive products show red (high) for salt on front‑of‑pack labels.

A few olives can still contribute towards 1 portion when eaten alongside other vegetables, for example as part of a salad.

Mushrooms

Even though mushrooms are classed a fungi, nutritionally they are like vegetables, so do count towards your 5-a-day. An 80g portion of mushrooms (raw or cooked) counts as 1 of your 5-a-day.

• Try our mushroom burger recipe.

Nuts

Nuts do not count as 1 of your 5-a-day. This includes peanuts. Even though peanuts are classed as a legume, they’re grouped with nuts and seeds nutritionally.

Nuts and seeds are higher in fat and protein and do not provide the same mix of vitamins, minerals as fruit and vegetables.

Pickles

Pickled vegetables can be 1 of your 5-a-day if they’re made from vegetables, such as gherkins, pickled onions or pickled cabbage and you eat 80g.

However, they are often high in salt and sugar from the pickling process, so are best eaten in small amounts.

Eating smaller amounts means that pickles will contribute towards 1 portion, when eaten alongside other vegetables, for example in a salad or as part of a meal.

Hummus

Hummus counts because it’s made from chickpeas – but like all beans and pulses, it only counts as 1 per day, even if you eat more than 80g (3 heaped tablespoons). Choose varieties that are lower in fat and salt.

Dates

Dates count as dried fruit and a portion is 30g or around 3 dates. Because dried fruit has had most of its water removed, the sugars become more concentrated, which is why the portion size is smaller than for fresh fruit.

Which fruits count and which do not towards your 5-a-day?

Check out the handy table below to see at a glance what counts and what does not.

Which vegetables count and which do not towards your 5-a-day?

Check out the handy table below to see at a glance what counts and what does not.

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