Do Vegetables Count as Your 5 a Day?

October 31, 2025 •

4 min read

According to the World Health Organization, consuming at least 400g of fruit and vegetables per day can lower the risk of serious health problems, and the good news is that yes, vegetables count as your 5 a day. This article provides a comprehensive guide to understanding what qualifies as a portion, debunking common myths, and helping you incorporate more vegetables into your daily routine.

Quick Summary

This guide explains which vegetables contribute to your 5 a day, clarifying the rules on portion sizes, starchy vs. non-starchy varieties, and how preparation methods affect their nutritional value. It helps demystify the dietary guidelines for healthy eating.

Key Points

All Vegetables Count: Most fresh, frozen, and canned vegetables contribute to your 5 a day, with a standard portion being 80g.
Starchy Foods Don't Count: Potatoes, yams, and cassava are generally excluded as they are considered starchy carbohydrates, not vegetables for this specific target.
Beans and Pulses are One Portion Only: Regardless of quantity, beans and pulses can only count as one portion per day due to their differing nutrient profiles.
Variety is Crucial: Eating a wide range of vegetable types and colours ensures you get a broader spectrum of essential vitamins, minerals, and nutrients.
Preparation Matters: Opt for healthy cooking methods like steaming or roasting, and choose canned vegetables in water or natural juice to avoid excess salt and sugar.
Think In-built Veggies: Vegetables included in cooked dishes like sauces, soups, and casseroles are perfectly valid portions.
Sweet Potatoes Do Count: Unlike regular potatoes, sweet potatoes, parsnips, and other root vegetables like swede are included in your 5 a day tally.

Understanding the '5 a Day' Campaign

The '5 a day' campaign was created to encourage people to consume at least five 80g portions of a variety of fruit and vegetables daily. This recommendation is based on scientific evidence showing that a diet rich in these foods can significantly reduce the risk of serious health issues like heart disease, stroke, and certain types of cancer. The key lies in the variety, as different fruits and vegetables contain unique combinations of vitamins, minerals, fibre, and other beneficial nutrients. While the term '5 a day' is widely known, many people remain unsure about what actually counts towards this target, especially when it comes to vegetables.

Which Vegetables Count Towards Your 5 a Day?

Almost all vegetables count towards your daily target, whether they are fresh, frozen, or canned. This includes everything from leafy greens like spinach and lettuce to root vegetables such as carrots and parsnips, and even pulses like beans and lentils. The World Cancer Research Fund even highlights that one portion is about the amount that fits into one handful, making it easy for both adults and children to gauge their serving.

Fresh Vegetables: A portion is typically 80g. This can be three heaped tablespoons of peas, carrots, or sweetcorn, or a single medium-sized tomato.
Frozen Vegetables: Freezing vegetables is an excellent way to lock in nutrients, and they count just the same as fresh ones. 80g of frozen vegetables, such as peas or broccoli florets, equals one portion.
Canned Vegetables: When opting for canned vegetables, it's important to choose those tinned in water with no added salt or sugar. An 80g serving of canned carrots or tinned tomatoes counts as a portion.
Vegetables in Meals: Vegetables cooked into dishes, like soups, stews, or pasta sauces, also contribute to your 5 a day. A hearty vegetable soup can be an easy way to include multiple portions in one sitting.
Beans and Pulses: Kidney beans, chickpeas, and lentils are excellent sources of fibre, but they only count as a maximum of one portion per day, regardless of how much is consumed. This is because they contain fewer nutrients than other fruits and vegetables.

The Starchy Exception: What Doesn't Count?

While most vegetables are included, there is a crucial distinction regarding starchy vegetables. Common starchy foods, such as potatoes, yams, cassava, and plantain, do not count towards your 5 a day. These foods are primarily sources of carbohydrates and are typically eaten in place of other starches like rice or pasta. However, there are exceptions. Sweet potatoes, parsnips, and butternut squash are often counted because they are nutritionally distinct from their starchy counterparts and are more often eaten in addition to the main starchy component of a meal.

Fresh vs. Frozen vs. Canned: A Nutritional Comparison

There is a widespread misconception that fresh produce is always more nutritious. In reality, frozen and canned vegetables can be equally, if not more, nutritious in some cases, and they offer valuable convenience and cost-effectiveness. This comparison table clarifies some of the key differences:


Feature	Fresh Vegetables	Frozen Vegetables	Canned Vegetables
Nutrient Retention	Can diminish over time as they sit in storage or transit.	Flash-frozen at their peak, often preserving nutrients better than fresh versions.	Nutrients can be lost during the canning process, but they are sealed and retained for longer.
Shelf Life	Short; needs to be consumed quickly to prevent spoilage.	Long; can be stored for months without nutrient loss.	Very long; ideal for emergency supplies and last-minute meals.
Convenience	Requires preparation, washing, and chopping.	Pre-prepared and ready to cook, saving time and effort.	Pre-cooked and ready to use, perfect for quick meals.
Cost	Can be more expensive, especially if not in season.	Often cheaper than fresh and available year-round.	Generally the most budget-friendly option.

Creative Ways to Boost Your Vegetable Intake

Reaching your 5 a day doesn't have to be a chore. Simple adjustments to your cooking and snacking habits can make a significant difference. Try blending a handful of spinach into your morning smoothie, or using grated carrots and courgette to bulk out pasta sauces. For snacks, swap crisps for homemade baked veggie crisps or have a side of raw vegetable sticks with hummus. Incorporating a variety of colours is also key, as this helps ensure you receive a wider spectrum of nutrients. A colourful salad with bell peppers, tomatoes, and cucumber is a simple, delicious option.

Conclusion: The Bottom Line on Vegetables and Your 5 a Day

In summary, the vast majority of vegetables are a core component of your 5 a day. With a few exceptions for starchy carbs like potatoes, all forms—fresh, frozen, and canned—count towards this important health target. By focusing on variety and incorporating vegetables creatively throughout your day, you can easily meet your minimum recommended intake and reap the extensive health benefits associated with a nutrient-rich diet. By understanding portion sizes and the different types of vegetables, you can confidently work towards a healthier, more balanced diet for long-term wellbeing.

For more information on balanced eating and portion guidance, refer to the official NHS website.(https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/)

Frequently Asked Questions

Yes, vegetables are a fundamental part of the '5 a day' target. You should aim to consume at least five 80g portions of a variety of fruit and vegetables combined each day.

Yes, frozen vegetables count. They are often picked and flash-frozen at their peak ripeness, which helps retain their vitamins and minerals, making them a great and convenient option.

No, regular white potatoes do not count towards your 5 a day because they are classified as a starchy food, which is typically eaten in place of other carbohydrates.

An 80g serving of vegetables counts as one portion. This is roughly equivalent to three heaped tablespoons of cooked vegetables or a handful of raw vegetables.

Yes, canned vegetables count as long as they are tinned in water or natural juice with no added sugar or salt. Always check the label to make a healthy choice.

Beans and pulses, such as chickpeas or lentils, only count as a maximum of one portion per day, regardless of how much you eat. This is due to their different nutritional profile.

Yes, vegetables that are cooked into dishes like sauces, soups, and stews all contribute to your daily total, making it easy to incorporate them into your meals.