Do Herbs Count as Five a Day? The Answer for Nutrition-Focused Eaters

November 3, 2025 •

3 min read

Studies show that fresh oregano can have eight times the antioxidant power of spinach per gram. Given their potent nutritional profile, it's a common question: do herbs count as five a day? The answer is more nuanced than a simple yes or no.

Quick Summary

Herbs are not counted as full five-a-day portions due to small serving sizes, but they add significant nutrients and are valued in broader plant diversity goals.

Key Points

Not a Full Portion: Standard five-a-day guidelines do not count herbs as a full 80g portion due to the small quantities typically consumed.
Rich in Antioxidants: Herbs are a highly concentrated source of vitamins, minerals, and powerful antioxidants, often exceeding the potency of many fruits and vegetables per gram.
Valuable for Diversity: In approaches like the '30 plants a week' challenge, herbs and spices are explicitly counted towards increasing dietary diversity, a key factor for gut health.
Flavorful & Healthy: Adding herbs is an effective way to enhance food flavor, which can help reduce reliance on added salt and sugar, while still providing significant health benefits.
Complement, Not Replace: Herbs should be seen as a nutritional booster to complement a diet rich in fruits and vegetables, not as a replacement for them.
Fresh vs. Dried: Fresh herbs often retain higher levels of antioxidants, though dried versions still offer health benefits.

The 'five-a-day' guideline is a long-standing public health recommendation intended to encourage the consumption of adequate fruits and vegetables to support overall health. It primarily focuses on ensuring we get enough bulk, fiber, vitamins, and minerals from these staple plant foods. A standard portion is often defined as 80 grams of fresh, frozen, or canned produce. While this is a helpful and easy-to-understand target, the rise in popularity of plant-based eating and the spotlight on phytonutrients have led many to wonder about the role of smaller, but mighty, plant foods like herbs. So, how do they fit into our daily nutritional goals?

The Official Verdict on Herbs and Your Five a Day

Official health guidelines, such as those from the NHS, state that herbs do not count as a full portion of your five-a-day target. This is because the typical quantities of herbs consumed are much smaller than the standard 80-gram portion of fruits or vegetables required for a full serving. While small amounts of items like fresh herbs can contribute to your overall intake, they are not a substitute for a full portion.

The Antioxidant Powerhouse herbs represent

Despite not counting towards the 'five-a-day' target, herbs are nutritionally valuable. They are a concentrated source of vitamins, minerals, and antioxidants. For example, studies indicate that fresh oregano can have significantly higher antioxidant capacity compared to spinach. These compounds play a role in combating oxidative stress and inflammation. Herbs like parsley provide Vitamin C and K, while thyme offers immune support and oregano has antibacterial and antiviral properties. Cilantro is also rich in vitamins like folate and Vitamin A.

The 30 Plants a Week Challenge: A New Perspective

An alternative to the quantity-focused 'five-a-day' is the '30 plants a week' challenge, which emphasizes dietary diversity. This approach encourages consuming a wide variety of plant foods, including fruits, vegetables, whole grains, nuts, seeds, herbs, and spices, to promote gut health. In this challenge, herbs and spices are included and contribute to achieving a diverse plant intake.

Practical Ways to Incorporate More Herbs

Incorporating herbs into your meals is easy and adds both flavor and nutrients. You can add finely chopped herbs to salads, blend them into smoothies, use them to season soups and stews, make herbal teas or infused water, or create herbal-infused oils and vinegars. Utilizing herbs can also help enhance food flavor and potentially reduce the need for excessive salt.

Herbs vs. Full Portions: A Nutritional Breakdown


Feature	Full 5-a-Day Portion (e.g., 80g spinach)	Typical Herb Serving (e.g., 1 tbsp parsley)
Portion Size	Substantial bulk (80g)	Small quantity (a few grams)
Fulfillment of 5-a-Day Target	Counts as one full portion	Does not count as a full portion
Nutrient Contribution	Significant bulk, fiber, and primary source of macronutrients	Concentrated source of micronutrients and powerful antioxidants
Contribution to 30 Plants Target	Counts as a full 'plant point' for diversity	Counts towards diversity, often as a fraction of a 'plant point'
Primary Function in Diet	Provides fiber, volume, and essential nutrients	Enhances flavor, reduces need for salt, and provides phytochemicals

Conclusion

In conclusion, while herbs do not count as a full portion towards your five-a-day goal due to the small amounts consumed, they are a valuable addition to a healthy diet. They provide concentrated vitamins, minerals, and antioxidants, enhancing both the flavor and nutritional density of meals. Incorporating a variety of herbs supports overall health and contributes to dietary diversity goals, such as the 30 plants a week challenge.

For more official guidance on the five-a-day target, you can refer to resources from organizations like the NHS.

Frequently Asked Questions

While a large volume of fresh herbs in a dish like pesto significantly boosts its nutritional value, official five-a-day guidelines still do not consider it a full fruit or vegetable portion. It's best to count it as a healthy addition, not a replacement.

Culinary herbs refer to the leafy green or flowering parts of a plant, while spices come from other parts of the plant, such as seeds, bark, or roots. Both offer significant health benefits.

Herbs like oregano, rosemary, thyme, and sage are known for their high antioxidant content, which helps fight inflammation and cellular damage.

Yes, dried herbs retain much of their antioxidant activity and flavor. However, fresh herbs generally contain higher levels of some nutrients that are sensitive to processing.

The five-a-day target focuses on reaching a minimum quantity of fruit and vegetable servings, while the 30 plants a week goal emphasizes dietary diversity by encouraging a wide variety of plant foods.

Yes, using a variety of fresh and dried herbs is an excellent way to add complex flavors to your meals without relying on excessive salt. They can make low-salt or low-fat foods taste more exciting.

For maximum nutritional benefit, fresh herbs are generally preferred as they have higher antioxidant levels. However, dried herbs are still nutritious and often have a more concentrated flavor, making them ideal for long-cooking dishes.