How much fruit and vegetables per day in grams?

December 25, 2025 •

4 min read

According to the World Health Organization (WHO), consuming at least 400 grams of fruit and vegetables per day can help reduce the risk of serious health problems. Understanding how to meet this recommendation for fruit and vegetables per day in grams is the first step towards better health.

Quick Summary

The World Health Organization recommends consuming a minimum of 400 grams of fruits and vegetables daily, equivalent to five 80-gram portions. This intake is crucial for supporting overall health, providing vital nutrients, and lowering disease risk.

Key Points

The 400g Standard: The World Health Organization recommends a daily minimum intake of 400 grams of fruit and vegetables.
Five Portions a Day: This 400g is typically split into five 80-gram portions, a target often known as '5-a-day'.
Portion Equivalents: An 80g portion can be a medium fruit, a handful of berries, or three tablespoons of vegetables.
Some Items Are Limited: Dried fruit and fruit juice/smoothies only count as one portion per day, regardless of the amount consumed.
Variety is Crucial: Including a wide array of colorful fruits and vegetables ensures you get a broad spectrum of vitamins, minerals, and antioxidants.
Aim for More: While 400g is a solid minimum, some research suggests higher daily intakes, up to 800g, may offer additional health protection.

The 400-Gram Target: What It Means in Reality

The most widely cited recommendation comes from the World Health Organization (WHO), which advises consuming at least 400g of fruit and vegetables every day. This is often interpreted as the '5-a-day' message, where one portion is equivalent to 80g. For many, visualizing what 400g looks like can be challenging, but thinking in terms of five 80g portions makes it much more manageable. The goal is to incorporate these portions throughout your meals and snacks to make healthy eating a natural habit.

Practical examples of one 80g portion:

Fresh Fruit: A medium apple, banana, or orange; a handful of grapes or berries.
Vegetables: Three heaped tablespoons of cooked vegetables like peas, carrots, or sweetcorn; a side salad.
Other: 30g of dried fruit (counts as one portion per day); a 150ml glass of fruit juice or smoothie (also counts as one portion per day).

Beyond the 400g Minimum: Is More Better?

While 400 grams is the recommended minimum, some extensive studies suggest that consuming even higher amounts could lead to additional health benefits. A large systematic review of 95 scientific studies found the lowest disease risk associated with an intake of 800 grams per day, or 10 daily servings. This does not diminish the importance of the 400g target but illustrates that a generous intake of diverse produce is highly beneficial for health. The key takeaway is to prioritize getting at least five portions, and if possible, work towards increasing your daily intake beyond that baseline.

What Counts Towards Your Daily Goal?

Not all plant-based foods are treated equally when calculating your daily intake. Understanding what counts is crucial for meeting your 400g target. Here is a breakdown of what to include:

All fresh, frozen, and canned fruits and vegetables. For canned options, choose those in natural juice or water, not syrup or salted water.
Legumes, beans, and pulses. These are packed with nutrients but only count as one portion per day, regardless of the amount, as they contain fewer vitamins than other options.
Dried fruit. A small amount (30g) counts as one portion but should be consumed with a meal to minimize the effect of its high sugar content on dental health. Like legumes, it counts only once per day.
Fruit juice and smoothies. A 150ml glass counts as one portion. However, due to the high sugar content and the absence of fiber from the whole fruit, it only counts as one portion per day, no matter how much you drink.

What does not count? Starchy vegetables like potatoes, sweet potatoes, yams, and cassava are typically excluded from this calculation because they primarily contribute starch to the diet rather than the variety of micronutrients sought in the five-a-day recommendation.

Comparing Global Guidelines on Fruit and Vegetable Intake

Different health organizations and regions have slightly varied dietary guidelines, though many align with the WHO's core advice. Here is a comparison of some prominent recommendations:


Organisation/Country	Recommended Intake	Notes
World Health Organization (WHO)	At least 400g per day	The global standard, promoting five 80g portions.
National Health Service (NHS, UK)	Minimum 5 portions per day	Emphasizes variety and confirms 80g as a standard portion.
MyPlate (USA)	Varies by age and sex	Recommends a specific number of cups per day. For a 2400-calorie diet, this equates to 2 cups of fruit and 3 cups of vegetables.

Strategies for Increasing Your Intake

Meeting the 400g target doesn't have to be difficult. With a few simple changes to your daily routine, you can easily increase your consumption of fruits and vegetables:

Make it a part of every meal. Add a handful of spinach to your eggs, slice a banana into your oatmeal, or include a substantial side salad with your dinner.
Snack smart. Keep pre-cut veggies like carrots, bell peppers, and cucumbers handy for a quick snack. Opt for fresh fruit instead of processed snacks like biscuits or chocolate bars.
Eat the rainbow. Variety is key to getting a wide range of vitamins, minerals, and antioxidants. Aim to include produce of different colors in your diet throughout the week.
Go in-season. Eating fruits and vegetables that are in season can help you enjoy produce at its peak freshness and flavor while potentially costing less.
Batch cook. Prepare larger batches of roasted vegetables or soups to save time during the week.

Conclusion

Achieving the recommended 400 grams of fruits and vegetables per day is a foundational step towards a healthier lifestyle. This target, promoted by the WHO and many national health bodies, provides a clear and achievable goal, broken down into five 80-gram portions. While this serves as a crucial minimum, consuming more than 400g can lead to additional health benefits. The key is to incorporate a wide variety of colorful produce, using practical strategies to make it a regular and enjoyable part of your diet. Small, consistent changes can lead to a significant positive impact on your overall health and well-being. This in-depth review explores the benefits of fruit and vegetable consumption.

Frequently Asked Questions

The official recommendation from the World Health Organization (WHO) is a minimum of 400 grams of fruit and vegetables per day to reduce the risk of non-communicable diseases.

An 80-gram portion is equivalent to approximately one medium-sized fruit (like an apple or banana), a handful of smaller fruits (like grapes), or three heaped tablespoons of cooked vegetables.

No, starchy vegetables like potatoes, sweet potatoes, and yams do not count towards the recommended daily intake because their nutritional profile differs from other vegetables.

A 150ml glass of fruit juice or a smoothie counts as one portion, but only once per day. This is because juicing removes fiber and can concentrate sugars.

Frozen and canned vegetables are just as nutritious as fresh, as long as you choose options canned in water or natural juice without added salt or sugar. They are a convenient way to meet your daily target.

While it's unlikely to over-consume whole fruits in a way that is harmful, it is important to maintain a balanced diet. Some studies suggest a threshold for maximum benefits around 800 grams, but eating more is generally considered safe and healthy.

Simple strategies include incorporating produce into every meal, using fresh fruit and raw vegetables as snacks, and intentionally 'eating the rainbow' to ensure a varied intake of different nutrients.