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What counts as a portion of fruit & veg?
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| 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. | ||
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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
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Fruit Portion size (equivalent to 80g)
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Vegetable Portion size (equivalent to 80g) | |
| Blueberries 4 heaped tbsp | Broccoli 8 florets | |
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Apple 1 medium apple
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Leeks 1 medium leek (white portion only) | |
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Banana 1 medium banana
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Mushrooms 8 mushrooms | |
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Avocado half a standard avocado
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Pepper half a pepper | |
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Fresh cherries 14 cherries
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Fresh spinach 1 cereal bowl full | |
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Grapes 14 grapes
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Cooked spinach 4 heaped tbsp | |
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Raspberries 20 raspberries
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Cucumber 2 inch piece | |
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Tomato puree 1 heaped tbsp
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Onion 1 medium onion | |
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Strawberries 7 strawberries
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Celery 1 stick | |
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Pineapple 1 large slice
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Peas 3 heaped tbsp | |
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Blackberries 9-10 blackberries
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Sweet potato 1 medium | |
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Fresh apricots 3 apricots
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Radishes 10 radishes | |
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Fresh figs 2 figs
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Carrots 1 carrot | |
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Fruit juice (100% unsweetened) 1 x 150ml glass
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Beetroot 3 baby whole, or 7 slices | |
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Fresh or canned fruit salad 3 heaped tbsp
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Cauliflower 8 florets | |
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Kiwi fruit 2 kiwi fruit
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Aspargus 5 spears | |
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Lychees 6 lychees
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Beans (any type) 3 heaped tbsp | |
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Fresh mango 2 slices
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Kale, cooked 4 heaped tbsp | |
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If you’re struggling to get your daily portions,
consider making a green smoothie with different fruits and leafy greens.
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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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Handpicked content: Getting your essential vitamins
and nutrients through diet
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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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Shop our Food and Drink range.
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Sources
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Nutrition - Raith Fruit
