Vegetables in wooden box on dark background.

Fruit & Veg Portion Sizes Guide

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.

Handpicked content: 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. Shop Food & Drink

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.
Nutrition