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fruit veg portion sizes
Fruit Adult portion size (80g) Child portion size 
Blueberries 4 heaped tbsp 2 heaped tbsp
Apple 1 medium apple 1/2 medium apple
Banana 1 medium banana 1/2 medium banana
Avocado 1/2 standard avocado 1/4 standard avocado
Fresh cherries 14 cherries 7 cherries
Grapes 14 grapes 7 grapes
Raspberries 20 raspberries 10 raspberries
Tomato puree 1 heaped tbsp 1 tsp
Strawberries 7 strawberries 4 strawberries
Pineapple 1 large slice 1/2 large slice
Blackberries 9-10 blackberries 5 blackberries
Fresh apricots 3 apricots 1 apricot
Fresh figs 2 figs 1 fig
Fruit juice (100% unsweetened) 150ml glass 150ml glass
Fresh/canned fruit salad 3 heaped tbsp 2 tbsp
Kiwi fruit 2 kiwis  1 kiwi
Lychees 6 lychees 3 lychees
Fresh mango  2 slices  1 slice



Fruit Adult portion size (80g) Child portion size 
Broccoli 8 florets 4 florets
Leeks 1 medium leek (white portion) 1/2 medium leek
Mushrooms 8 mushrooms 4 mushrooms
Pepper 1/2 pepper 1/4 pepper
Fresh spinach 1 cereal bowl full 1/2 cereal bowl full
Cooked spinach 4 heaped tbsp 2 heaped tbsp
Cucumber 2 inch piece  1 inch piece 
Onion 1 medium onion 1/2 medium onion
Celery 1 stick 1/2 stick
Peas 3 heaped tbsp 1 1/2 tbsp
Sweet potato 1 medium sweet potato 1/2 medium sweet potato
Radishes 10 radishes 5 radishes
Carrots 1 carrot 1/2 carrot
Beetroot  3baby whole/7 slices  1 baby whole/3 slices
Cauliflower 8 florets 4 florets
Asparagus 5 spears 2 spears
Beans (any) 3 heaped tbsp 2 tbsp
Kale (cooked) 4 heaped tbsp 3 tbsp




fruit veg portion sizes
Bhupesh Panchal

Author: Bhupesh Panchal, Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.