Portion guide: Fruit

Fruit and vegetables should make up over a third of the food you eat each day. 

Aim to eat at least five portions with a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

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You can also download a PDF of our fruit and vegetables portion guide.

How much is one portion of fresh fruit?

  • One handful of grapes.

A portion of grapes

  • Nine cherries.

A portion of cherries

  • One whole pear.

One whole pear

  • Two whole plums.

Two whole plums

  • One slice of pineapple.

A one portion slice of pineapple

  • Half a grapefruit.

Half a grapefruit

  • Two kiwis.

Two kiwis

  • Seven strawberries.

A portion of strawberries

  • One banana.

One whole banana

  • One nectarine.

One whole nectarine

  • One whole apple.

One whole apple

How much is one portion of tinned fruit?

  • One portion is three heaped tablespoons (of tinned fruit in natural juice).

Portions of tinned fruit - pears and peaches

How much is one portion of dried fruit?

  • One portion is one heaped tablespoon (clockwise from top left: apricots, figs, prunes and raisins).

Portions of dried fruits (clockwise from top left - apricots, figs, prunes, raisins)

How many portions of fruit are in fruit juices?

One small glass of fruit juice (150ml) = one portion

A portion of fruit juiceA glass of smoothie

Fruit juice counts as one of your 5-a-day however much you drink.

Fruit juice and/or smoothies are high in free sugars, so should be limited to no more than a combined total of 150ml per day.

A quick guide to fruit portions:

Portions of fruitSmall fruit portion = as many as you can fit into the palm of your hand

  • Grapes, blueberries, blackberries, raspberries, strawberries, gooseberries.

Medium fruit portion = two fruits

  • Plums, satsumas, kiwi.

Whole fresh fruit = one fruit

  • Apple, pear, orange, banana.

Large fruit portion = one slice a fingertip length thickness

  • Pineapple, melon, grapefruit.

Download a PDF of our fruit and vegetables portion guide.