Do Grapes and Raisins Count as 2 of Your 5 a Day?: Clearing Up the Confusion

According to the NHS, most UK adults are falling short of their recommended five portions of fruit and vegetables per day. A common point of confusion that hinders many people from reaching this target is understanding how fresh and dried fruits, like grapes and raisins, contribute. So, do grapes and raisins count as 2 of your 5 a day? The short answer is no, but both can count as one portion each, provided you stick to the correct serving sizes and consumption guidelines.

Quick Summary

Grapes and raisins each count as a single portion towards your 5 a day, but proper serving sizes must be observed. The dehydration process concentrates the nutrients and sugar in raisins, making them more calorie-dense than fresh grapes. Both fruits offer health benefits and fit into a healthy diet when consumed mindfully.

Key Points

• Single Portion Rule: Grapes and raisins each count as just one of your five-a-day portions, not two.

• Concentrated Nutrients: Raisins are dehydrated grapes, meaning they have a higher concentration of sugar, calories, fiber, and certain minerals per gram compared to fresh grapes.

• Different Serving Sizes: An adult portion is 80g for fresh grapes but only 30g (about one heaped tablespoon) for raisins.

• Dental Health: Due to their high sugar concentration and sticky nature, dried fruit like raisins should be eaten with meals rather than as a snack to minimize the risk of tooth decay.

• Boosted Fiber & Minerals: While more calorically dense, raisins are an excellent source of concentrated fiber, potassium, and iron compared to fresh grapes.

• Variety is Key: For maximum health benefits, include both fresh and dried fruits in a varied diet to ensure a wide intake of different vitamins and minerals.

Understanding the '5 A Day' Rule

The '5 A Day' campaign, adopted by health organizations like the NHS and WHO, recommends consuming a minimum of five portions of various fruits and vegetables daily. This variety is crucial because different fruits and vegetables offer unique combinations of vitamins, minerals, and fiber. A standard adult portion is defined as 80g of fresh, frozen, or canned fruit or vegetables, or 30g of dried fruit.

The Portion Puzzle: Grapes vs. Raisins

The key to understanding why grapes and raisins don't count as two portions lies in the official portion size guidelines. A portion is a singular unit, and consuming both doesn't add up to two portions in one go unless you eat a different type of fruit or vegetable as well.

• Grapes: A standard portion of fresh grapes is approximately 80g, which works out to about a handful or 14-16 grapes, depending on their size. Eating this amount counts as one portion towards your daily goal.
• Raisins: A portion of dried fruit, such as raisins, is 30g. This is a much smaller amount—about one heaped tablespoon. Even if you ate a whole box of raisins, it would only ever count as a maximum of one portion due to the high sugar content.

The Dehydration Difference: A Nutritional Comparison

The reason for the different portion sizes is the dehydration process. Raisins are simply grapes with the water removed, which concentrates their sugar, calories, fiber, and mineral content. This concentration means raisins are a more energy-dense snack compared to their fresh counterparts. However, this also has implications for dental health and overall sugar intake.

Feature	Grapes (Fresh)	Raisins (Dried)
Portion Size	80g (approx. 14-16 grapes)	30g (1 heaped tablespoon)
Water Content	High (around 80%)	Low (around 15%)
Sugar Concentration	Lower (diluted by water)	Higher (concentrated by drying)
Calorie Density	Lower, more filling per gram	Higher, easy to over-consume
Fiber	Good source (higher fiber per volume)	Excellent source (higher fiber per gram)
Potassium & Iron	Contains some	Better source (more concentrated)
Dental Impact	Lower risk (less sticky)	Higher risk (sticky, concentrated sugar)

Best Practices for Incorporating Grapes and Raisins

To make the most of these nutritious fruits, it's important to consume them strategically within your diet:

• Moderation is key for dried fruit: Due to their concentrated sugar and calorie content, raisins are best consumed in moderation. As the NHS advises, it's best to eat them at mealtimes rather than as a snack throughout the day to reduce the risk of tooth decay. Pairing them with protein or fiber, like in a trail mix with nuts, can also help manage blood sugar levels.
• Embrace variety: Grapes and raisins should be part of a broader mix of fruits and vegetables. Aim for a 'rainbow' of colors on your plate to ensure a wide range of vitamins, minerals, and antioxidants. For instance, combine a handful of grapes with other fresh fruits for a salad, or sprinkle a tablespoon of raisins into your morning porridge.
• Stay hydrated: Since grapes have a high water content, they are more hydrating than raisins. While raisins contain some beneficial nutrients, they cannot substitute for the hydrating effects of fresh fruit.
• Read labels: If purchasing processed foods with dried fruit, always check the labels for added sugars and salt. Choosing products with minimal or no additives is always the healthiest option.

Making Your 5 A Day Count

To effectively track your 5 a day, keep the following rules in mind:

1. Fresh, frozen, canned, and dried all count. A common misconception is that only fresh fruit is beneficial. In reality, frozen and canned versions can retain similar nutrient levels and are often more budget-friendly.
2. Juices and smoothies are limited. A 150ml glass of 100% unsweetened fruit juice or a smoothie counts as a maximum of one portion per day, regardless of how many different fruits are included. The juicing process releases sugars, which can be damaging to teeth.
3. Beans and pulses are limited. Beans and pulses, like chickpeas and lentils, also only count as a maximum of one portion per day, no matter how much you eat. While they provide fiber, they have a different nutritional profile than other fruits and vegetables.
4. Potatoes don't count. Starchy vegetables like potatoes, yams, and cassava are considered a starchy food source, not part of your 5 a day. However, sweet potatoes and parsnips do count.
5. Think beyond the snack. Incorporate fruits and vegetables into your meals. Add greens to sandwiches, vegetables to sauces and curries, and fruit to cereal and yogurt to effortlessly boost your intake.

By following these guidelines and understanding the specific roles of fresh grapes and dried raisins, you can make more informed choices to reach your 5 a day goal consistently. The journey to better health involves awareness and small, smart adjustments to your daily diet.

Conclusion

In summary, both grapes and raisins are healthy additions to your diet, rich in nutrients and fiber. However, the answer to "do grapes and raisins count as 2 of your 5 a day?" is no. Each constitutes a single portion, with raisins having a smaller serving size due to their concentrated sugar and calorie content. It is crucial to remember the key differences: fresh grapes are more hydrating and less calorically dense, while raisins provide a higher concentration of fiber and certain minerals. To maximize the health benefits, consume both in moderation as part of a varied diet, eating dried fruits with meals to protect your dental health. Understanding these distinctions is a simple yet powerful step toward achieving your nutritional goals.

References

• NHS. (2023). '5 A Day: what counts?'. Retrieved from https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
• Holland & Barrett. (2022). 'How Many Portions Of Fruit And Veg A Day?'. Retrieved from https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/counts-portion-fruit-veg/
• WebMD. (2024). 'Raisins: Are They Good for You?'. Retrieved from https://www.webmd.com/diet/raisins-good-for-you
• Benecol. (n.d.). 'Five a day – How to fit the 5-a-day into your daily diet'. Retrieved from https://benecol.co.uk/healthy-tips/fitting-in-your-five-a-day/
• Verywell Health. (2025). '9 Health Benefits of Eating Raisins Regularly'. Retrieved from https://www.verywellhealth.com/are-raisins-good-for-you-8746508
• British Dietetic Association (BDA). (2023). 'Fruit and vegetables - how to get 5-a-day'. Retrieved from https://www.bda.uk.com/resource/fruit-and-vegetables-how-to-get-five-a-day.html
• World Health Organization (WHO). (2025). 'Healthy diet'. Retrieved from https://www.who.int/health-topics/healthy-diet
• Everyday Health. (2024). '10 Ways to Get More Fruits and Veggies'. Retrieved from https://www.everydayhealth.com/senior-health/health-benefits-of-fruits-and-vegetables.aspx
• Health. (2025). 'Raisins: Benefits, Nutrition Facts, and How To Eat Them'. Retrieved from https://www.health.com/raisins-benefits-8709770
• Tesco Real Food. (n.d.). 'A simple guide to 5-a-day'. Retrieved from https://realfood.tesco.com/article/health/a-simple-guide-to-5-a-day.html

Frequently Asked Questions

How many grapes count as one of my 5 a day?

A standard adult portion is 80g of fresh grapes. This is equivalent to about a handful, or roughly 14 to 16 grapes.

How many raisins count as one of my 5 a day?

A portion of raisins is 30g, which is about one heaped tablespoon. It only counts as a maximum of one portion per day, regardless of the quantity eaten.

Are raisins healthier than grapes?

One is not necessarily healthier than the other; it depends on your health goals. Raisins have a higher concentration of sugar and calories but also offer more fiber, iron, and potassium per gram. Fresh grapes are more hydrating and less calorically dense.

Why do raisins only count as one portion of my 5 a day?

Dried fruits like raisins have a highly concentrated sugar content. To prevent consuming excessive amounts of sugar and calories, health guidelines state they can only count as one portion per day, no matter how much you eat.

Should I eat raisins as a snack between meals?

Health experts advise against eating raisins as a snack between meals. The concentrated sugars are released during consumption and can increase the risk of tooth decay, so it's best to have them as part of a meal.

Do frozen grapes and raisins count towards my 5 a day?

Yes, both frozen grapes and dried raisins count towards your 5 a day. The portion size for frozen grapes is the same as fresh (80g), while the portion for dried raisins is 30g.

What's a good way to combine grapes and raisins in my diet?

Incorporate both into a healthy diet by using grapes in fruit salads or as a hydrating snack, and adding a small amount of raisins to your morning oatmeal, cereal, or trail mix for a boost of fiber and minerals.