Government guidelines suggest we eat at least five, and up to 10 portions of fruits and vegetables per day.
1 However, it can be difficult to know how to achieve this, and what a portion actually looks like.
One portion of fruit or vegetables is 80g. 2 The table below shows how much of the food you’d have to eat to get one portion. Some of them might surprise you, for example, you’d have to eat 20 raspberries to get your one portion, but only 1 slice of pineapple. 3
Fruit |
Portion size (equivalent to 80g) |
Vegetable |
Portion size (equivalent to 80g) |
Blueberries |
4 heaped tbsp |
Broccoli |
8 florets |
Apple |
1 medium apple |
Leeks |
1 medium leek (white portion only) |
Banana |
1 medium banana |
Mushrooms |
8 mushrooms |
Avocado |
half a standard avocado |
Pepper |
half a pepper |
Fresh cherries |
14 cherries |
Fresh spinach |
1 cereal bowl full |
Grapes |
14 grapes |
Cooked spinach |
4 heaped tbsp |
Raspberries |
20 raspberries |
Cucumber |
2 inch piece |
Tomato puree |
1 heaped tbsp |
Onion |
1 medium onion |
Strawberries |
7 strawberries |
Celery |
1 stick |
Pineapple |
1 large slice |
Peas |
3 heaped tbsp |
Blackberries |
9-10 blackberries |
Sweet potato |
1 medium |
Fresh apricots |
3 apricots |
Radishes |
10 radishes |
Fresh figs |
2 figs |
Carrots |
1 carrot |
Fruit juice (100% unsweetened) |
1 x 150ml glass |
Beetroot |
3 baby whole, or 7 slices |
Fresh or canned fruit salad |
3 heaped tbsp |
Cauliflower |
8 florets |
Kiwi fruit |
2 kiwi fruit |
Aspargus |
5 spears |
Lychees |
6 lychees |
Beans (any type) |
3 heaped tbsp |
Fresh mango |
2 slices |
Kale, cooked |
4 heaped tbsp |
If you’re struggling to get your daily portions, consider making a green smoothie with different fruits and leafy greens.
Try not to rely on fruit juices or smoothies, however, as these can get very sugary. Also, try not to overcook your vegetables as this reduces the nutrient content.
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Getting your essential vitamins and nutrients through diet
Advice is for information only and should not replace medical care. Please consult a doctor or healthcare professional before trying any remedies.
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Sources
1.
https://www.nhs.uk/news/food-and-diet/five-a-day-of-fruit-and-veg-is-good-but-10-is-better/
2.
https://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf.
3.
https://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf.