How many cherry tomatoes count as 1 of 5 a day? Your Guide to Portion Sizes

November 22, 2025 •

3 min read

According to NHS guidelines, a standard adult portion of fruit or vegetables for your 5 a day is 80g. For cherry tomatoes, this means a single serving is approximately seven tomatoes. We'll help you determine exactly how many cherry tomatoes count as 1 of 5 a day and how to add them to your meals effortlessly.

Quick Summary

A single portion of your 5 a day can be met by eating approximately seven cherry tomatoes, which equates to an 80g serving. This is a simple, healthy way to boost your daily vegetable intake for better health.

Key Points

Portion Size: Seven cherry tomatoes, which weigh approximately 80g, count as one adult portion of your 5 a day.
Nutrient-Dense: Cherry tomatoes are packed with vitamins A and C, potassium, and powerful antioxidants like lycopene and beta-carotene.
Heart Health: The lycopene and other compounds in tomatoes have been linked to a reduced risk of heart disease and stroke.
Versatile and Easy: Their small size makes cherry tomatoes perfect for snacking, tossing into salads, roasting, or adding to omelets and sauces.
Maximizing Intake: Keep washed cherry tomatoes readily available for quick snacks and add them to meals like pasta and soups to effortlessly increase your daily vegetable consumption.

The 5 A Day Standard: What You Need to Know

The UK's '5 a day' campaign encourages adults to eat at least 400g of fruit and vegetables daily, typically divided into five 80g portions. This is based on World Health Organization advice and supported by evidence showing that a high intake of fruits and vegetables can reduce the risk of serious health issues like heart disease, stroke, and certain cancers. The 80g standard applies to fresh, frozen, or tinned produce, but understanding what 80g looks like for smaller items such as cherry tomatoes is key.

The Magic Number for Cherry Tomatoes

A single adult portion of your 5 a day is approximately seven cherry tomatoes, as this amount generally weighs around 80g. This makes them a convenient option for meeting your daily target. For children, a portion is smaller, roughly the size of their palm. Unlike fruit juice or smoothies which are limited to one portion per day, there is no limit to the number of portions you can get from fresh tomatoes.

How Cherry Tomatoes Stack Up: A Nutritional Look

Cherry tomatoes are not only great for hitting your 5 a day target but are also nutritionally beneficial. They are low in calories and a good source of vitamins, minerals, and antioxidants. A cup (about 100g or 8-9 tomatoes) provides fiber, vitamin C, and vitamin A. They are particularly high in lycopene, an antioxidant that gives them their red color and is linked to heart health, reduced cancer risk, and skin protection. Cherry tomatoes may even have higher concentrations of vitamins C and E compared to larger tomatoes.

Cherry Tomatoes vs. Regular Tomatoes


Feature	Cherry Tomatoes	Regular Tomatoes (e.g., Roma)
Portion Size (80g)	Approx. 7 tomatoes	1 medium tomato
Nutrient Density	Higher concentration of vitamins and antioxidants	Generally less concentrated, but still nutritious
Best Use	Snacks, salads, pasta, roasting whole	Sauces, slicing for sandwiches, salads
Lycopene Content	Very rich source	Excellent source, but can be less concentrated
Convenience	Excellent for snacking and quick additions	Requires chopping and preparation

Creative Ways to Eat Your Cherry Tomatoes

Incorporating cherry tomatoes into your diet is easy due to their size and flavor. Try these ideas:

Roast them with olive oil, salt, and pepper for a sweet and savory snack or addition to meals.
Add a handful to salads for extra color and taste.
Purée roasted tomatoes to enhance pasta sauces or soups.
Include them in omelets or scrambled eggs.
Make Caprese skewers with mozzarella and basil for a quick bite.

Common 5 A Day Misconceptions

To effectively reach your 5 a day, be aware of certain guidelines. Fruit juices and smoothies only count as a maximum of one portion per day. Beans and pulses also count as just one portion a day. Starchy foods like potatoes are not included in the 5 a day count.

Maximizing Your 5 A Day Intake

Making cherry tomatoes easily accessible can help you consume more. Keep washed tomatoes in the fridge for simple snacking. Add them to various dishes like pasta or sandwiches. Aim to include a vegetable in every meal. Cooking extra vegetables to use later is also helpful. Focus on adding these healthy options rather than restricting others. Find more tips on the NHS website: 5 A Day portion sizes.

Conclusion

Seven cherry tomatoes constitute one adult portion of your 5 a day. These versatile vegetables are a simple, delicious, and nutritious way to boost your intake of beneficial vitamins and antioxidants, such as heart-healthy lycopene. By understanding this guideline and finding creative ways to incorporate them into your meals, you can easily enhance your overall health. Remember to aim for a variety of fruits and vegetables for comprehensive nutritional benefits.

Frequently Asked Questions

For an adult, approximately seven cherry tomatoes count as one portion of your 5 a day. This is based on the standard serving size of 80 grams for most fresh, frozen, or tinned fruits and vegetables.

Yes, you can combine smaller amounts of different fruits and vegetables to make a single 80g portion. For example, a few cherry tomatoes, some cucumber slices, and a handful of salad greens can be combined to form one portion.

Yes, cooked cherry tomatoes still count. Fresh, frozen, tinned, and cooked fruits and vegetables are all valid portions. Cooking does not diminish their nutritional status for the purpose of the 5 a day count.

Botanically, tomatoes are fruits because they develop from the flower's ovary and contain seeds. However, nutritionally and culinarily, they are typically used as a vegetable and are counted as such for your 5 a day.

Yes, all varieties of fresh, frozen, or tinned tomatoes count. For example, one medium tomato counts as one 80g portion, just like seven cherry tomatoes. The key is the 80g weight, not the type of tomato.

While it's difficult to overeat a healthy food like cherry tomatoes, it is important to remember that they are just one part of a balanced diet. A variety of different colored fruits and vegetables is recommended to ensure you get a wide range of nutrients.

Yes, cherry tomatoes are beneficial for weight loss. They are low in calories, high in fiber and water content, which helps you feel full and satisfied without consuming excessive calories.