Portion guide: Vegetables

Getting your five-a-day is really important for your health. They give your body the vitamins, minerals and fibre it needs to work at its best, as well as being relatively low in calories.

Almost all fruit and vegetables count towards your 5 a day so it is easier than you think to include them in your diet.

Scroll down to view portions of fresh vegetables, or you can download a PDF of our fruit and vegetables portion guide.

How much is one portion of fresh vegetables?

  • Eight broccoli florets.

A portion of broccoli

  • 14 button mushrooms.

A portion of mushrooms

  • Three heaped tablespoons of root vegetables.

A portion of carrots

  • Three heaped tablespoons of peas.

A portion of peas

  • Two heaped handfuls of salad.

A portion of salad

  • Nine okra.

A portion of okra

  • Three heaped tablespoons of sweet corn.

A portion of sweet corn

  • One fist size sweet potato.

A whole sweet potato

  • One whole tomato.

A whole tomato

  • Half an avocado (Remember that avocado pears are high in calories.)

Half an avocado

Do potatoes count as one of my 5-a-day?

Potatoes, yams and plantain don’t count towards your 5-a-day.

Do beans and pulses count as one of my 5-a-day?

A portion of kidney beansOnly one portion of beans and pulses count as a one of your 5-a-day. One portion is three tablespoons.

Additional portions will be counted as part of your beans, pulses, fish eggs and other proteins food group.