How much fruits and vegetables should we eat daily? Your complete guide

December 10, 2025 •

3 min read

The World Health Organization (WHO) recommends consuming a minimum of 400 grams (about five servings) of fruits and vegetables daily to reduce the risk of noncommunicable diseases. Knowing how much fruits and vegetables should we eat daily is crucial for lifelong health, but navigating the various recommendations can be confusing.

Quick Summary

This guide breaks down global recommendations for daily fruit and vegetable consumption, provides clear examples of portion sizes, and offers strategies to incorporate more produce into your diet for optimal health benefits.

Key Points

Minimum of Five Portions: The World Health Organization (WHO) recommends at least five 80-gram portions of fruits and vegetables daily for health benefits.
Variety is Crucial: Different colored produce provides different nutrients, so 'eating the rainbow' ensures you get a wider range of vitamins, minerals, and antioxidants.
Portion Size is Manageable: A serving can be as small as one medium fruit, two smaller fruits, or a few heaped tablespoons of cooked vegetables.
Simple Swaps Count: Substitute processed snacks with whole fruits and use frozen or canned produce to make healthy choices convenient.
Integrate Throughout the Day: Incorporate produce into every meal, from adding berries to your breakfast to filling half your plate with vegetables at dinner, rather than trying to consume it all at once.

Understanding the '5 A Day' Guideline

The most widely recognized recommendation is the '5 A Day' guideline, which originates from the World Health Organization's advice. It suggests a minimum of 400 grams, or five 80-gram portions, of a variety of fruits and vegetables each day. This target is a minimum, and many health authorities and studies suggest that higher intakes, such as seven to ten portions, offer even greater health benefits. The key isn't just to hit a number, but to prioritize variety, as different colors and types of produce offer distinct vitamins, minerals, and antioxidants.

Practical Portions: What Does a Serving Look Like?

Serving sizes can feel abstract, but visualizing them makes the target much more manageable. Here are practical examples based on the standard 80g portion:

Small Fresh Fruits: Two or more smaller items, such as 2 plums, 2 kiwis, or 7 strawberries.
Medium Fresh Fruits: One piece of fruit, like 1 apple, banana, or orange.
Large Fresh Fruits: Half a grapefruit, a slice of papaya, or a large slice of pineapple.
Dried Fruit: About 30g, which is roughly one heaped tablespoon of raisins, 3 prunes, or a handful of dried banana chips.
Vegetables (Cooked): Three heaped tablespoons of peas, carrots, or sweetcorn, or two broccoli spears.
Vegetables (Salad): Three celery sticks, a 5cm piece of cucumber, or 7 cherry tomatoes.
Beans and Pulses: Three heaped tablespoons of kidney beans, chickpeas, or lentils. Remember that beans and pulses only count as a maximum of one of your five portions per day, regardless of how much you consume.

Comparison of Daily Recommendations (2000-Calorie Diet)


Health Organization	Fruit Recommendation	Vegetable Recommendation	Total Daily Servings (Approx.)
World Health Organization (WHO)	2 servings	3 servings	At least 5 (400g minimum)
United States Department of Agriculture (USDA)	2 cups	2.5 cups	Equivalent to 5+ servings
Harvard School of Public Health	1.5 to 2 cups	2.5 to 3 cups	Equivalent to 4-5 servings
NHS (UK)	5 portions (total fruits & veg)	Included in total	At least 5 (80g portions)

Strategies to Increase Your Intake

Increasing your daily produce intake doesn't have to be a chore. With a little creativity and planning, it can become a delicious and natural part of your routine. Here are some actionable tips:

Make a “Rainbow Plate” at Every Meal

Incorporate a variety of colors into your plate to ensure a broad spectrum of nutrients. Aim for half of your plate to be filled with non-starchy vegetables at lunch and dinner. This could mean a big green salad with your main meal, or adding colorful bell peppers and red onions to a stir-fry.

Optimize Your Snacking

Switching from processed snacks to whole fruits and raw vegetables is one of the easiest changes to make. Instead of chips or cookies, reach for an apple, a handful of berries, or carrot sticks with hummus. Keeping washed and pre-cut vegetables in the fridge makes healthy snacking convenient and accessible.

Add Produce to Breakfast

Your morning meal is an excellent opportunity to start strong. Add berries to your oatmeal, blend a handful of spinach into a fruit smoothie, or top your yogurt with sliced bananas. These simple additions can boost your intake and add natural sweetness without extra sugar.

Explore New Recipes and Cuisines

If you find your fruit and vegetable routine boring, experiment with new recipes. Many cuisines, like Mediterranean and Asian cooking, are naturally vegetable-heavy. Try cooking with different herbs, spices, and cooking methods, such as roasting or grilling, to discover new flavors and textures.

Maximize Canned, Frozen, and Dried Options

Don't overlook frozen or canned fruits and vegetables. They are often just as nutritious as fresh options, and sometimes even more so, as they are picked and processed at peak ripeness. Just be sure to choose varieties with no added salt or sugar. Dried fruits are a great option for snacks but should be consumed in moderation due to their higher sugar content.

Conclusion: Making it a Habit

While knowing how much fruits and vegetables should we eat daily is the first step, consistent action is what truly matters. The key is to find strategies that fit your lifestyle and preferences, focusing on variety and enjoying the process. By making small, sustainable changes—like adding a handful of spinach to your morning smoothie or making your plate half-full with vegetables at dinner—you can effortlessly work toward the recommended intake and reap the extensive, long-term health benefits. Remember, every portion counts towards reducing disease risk and improving your overall well-being.

Authority Link

For more detailed nutritional guidance, consider visiting the official resources from the National Institutes of Health.

Frequently Asked Questions

Yes, but with limitations. Unsweetened 100% fruit juice can count as a maximum of one of your five portions per day, regardless of how much you drink. It's best to limit intake to one small 150ml glass, as juicing releases natural sugars that can harm teeth.

No, potatoes do not count towards your daily fruit and vegetable count. Nutritionally, they are classified as a starchy food and are typically eaten in place of other starches like bread or rice.

Yes, frozen and canned vegetables can be just as healthy. They are often picked and preserved at their peak ripeness, locking in nutrients. Always choose canned varieties in water with no added salt or sugar.

A simple way to visualize portions is using your hand as a guide. A serving of produce is about the size of a fist. Alternatively, make half your plate at lunch and dinner a mix of colorful vegetables.

Yes, but in smaller quantities. A 30g portion of dried fruit counts as one portion. Due to its concentrated sugar content, it's best to eat it as part of a meal to protect your teeth.

For most people, it is generally recommended to consume more vegetables than fruit, partly due to the higher sugar content in many fruits. A typical guideline is a 2:3 ratio of fruit to vegetables.

Yes, beans and other legumes, such as lentils and chickpeas, count as one portion. However, no matter how much you eat, they can only count as a maximum of one portion per day.