Understanding Your Nutrition Diet: What counts as one of your 5 a day?

October 11, 2025 •

4 min read

According to the World Health Organization, eating at least 400g (five portions) of fruit and vegetables per day is recommended to lower the risk of serious health problems. Understanding what counts as one of your 5 a day can help you confidently reach this important nutritional target and improve your overall diet.

Quick Summary

This guide breaks down exactly which foods and portion sizes qualify toward your daily fruit and vegetable intake. Discover how fresh, frozen, canned, and even dried produce can contribute to your nutritional goals, alongside important caveats for juices and pulses.

Key Points

Portion Size: An adult portion of fresh, frozen, or canned fruit and vegetables is typically 80g, or roughly the amount you can hold in your hand.
Processing Still Counts: Fruits and vegetables can be fresh, frozen, canned, dried, or juiced and still count towards your 5 a day.
Limit Juices and Smoothies: Only one 150ml glass of fruit juice or a smoothie can count as a single portion per day, due to high sugar content and low fibre.
Beans and Pulses: Regardless of the quantity or variety, beans and pulses only contribute one portion to your daily total.
Starchy Foods Don't Count: Potatoes, yams, and cassava are considered starchy foods and do not count towards your 5 a day, though sweet potatoes and parsnips do.
The Importance of Variety: To get a wide range of vitamins, minerals, and fibre, it is crucial to consume a variety of different fruits and vegetables each day.

The Basic Portion Size Rule

For most fresh, frozen, or canned fruits and vegetables, a standard adult portion is 80g. While weighing your food is the most accurate method, it isn't always practical. A useful visual guide is to consider a portion as roughly the amount that fits in the palm of your hand. For dried fruit, the portion size is 30g.

Counting Your Fresh Produce

Fresh fruits and vegetables are some of the easiest items to count toward your daily total. Variety is key, as different produce offers unique vitamins and minerals. Here are some common examples of what constitutes one adult portion (80g):

Medium-sized fruits: 1 apple, banana, pear, orange, or nectarine.
Smaller fruits: 2 plums, 2 satsumas, or 7 strawberries.
Large fruits: 1 large slice of melon or pineapple.
Vegetables: 3 heaped tablespoons of cooked peas, sweetcorn, or carrots.
Salad: A small bowl of salad leaves, 1 medium tomato, or 7 cherry tomatoes.

Can Frozen, Canned, and Dried Produce Count?

Yes, absolutely! Relying solely on fresh produce can be expensive and lead to food waste. Fortunately, frozen, canned, and dried options are convenient, budget-friendly, and nutritionally beneficial.

Frozen: A portion of frozen berries, peas, or spinach is equivalent to its fresh counterpart (80g).
Canned: A portion of canned fruit in natural juice or vegetables in water (80g) counts, but be mindful of added salt or sugar. For example, 2 pear halves or 8 segments of tinned grapefruit.
Dried: A 30g portion of dried fruit, such as a heaped tablespoon of raisins or two figs, counts once. Due to their concentrated sugar content, it is recommended to eat dried fruit as part of a meal to minimize tooth decay risks.

The Rules for Juices, Smoothies, and Pulses

For these items, there are important rules to follow that differ from whole produce.

Juice and Smoothies: A 150ml glass of 100% unsweetened fruit juice, vegetable juice, or a smoothie counts as a maximum of one portion per day, regardless of how much you drink. This is because the process of juicing or blending releases sugars from the fruit's cells and removes a significant amount of fibre.
Beans and Pulses: Beans and pulses, such as chickpeas, lentils, and kidney beans, are a great source of fibre and protein but only count as a maximum of one portion per day, no matter how many you consume. This is because they contain a slightly different nutrient profile than other fruits and vegetables. Note that green beans, like runner beans, count as a vegetable portion.

What Doesn't Count Towards Your 5 A Day?

To avoid confusion, it's helpful to know what to exclude from your count.

Potatoes and other starchy vegetables: White potatoes, yams, cassava, and plantains are classified as starchy carbohydrates and are typically eaten as the main carb component of a meal, similar to rice or pasta. However, sweet potatoes do count as a portion.
Added fats and sugars: While vegetables and fruits in ready-made meals can contribute, the meal itself may contain high levels of fat, sugar, and salt. It's important to read labels and choose healthier versions.
Pickled vegetables: The pickling process can destroy nutrients, and the items are often high in salt.

Making It Happen: Simple Meal Plan

Getting your 5 a day is achievable by integrating fruits and vegetables throughout your meals and snacks. Here is a sample day to inspire you:

Breakfast: Top a bowl of cereal or yogurt with a handful of berries (2 handfuls = 1 portion) and a sliced banana (1 portion).
Lunch: A large mixed salad with a small tin of cannellini beans (1 portion for the salad + 1 portion for the beans).
Dinner: A hearty vegetable and lentil casserole packed with carrots, onions, and lentils (1 portion for veg + 1 portion for pulses).
Snack: A small pot of dried apricots (3 apricots = 1 portion).

Fresh vs Processed: A Comparison


Food Type	Standard Portion Size	How it Counts	Nutritional Considerations
Fresh	80g	Counts for 1 portion.	Highest in vitamins, minerals, and fibre. Best for overall health.
Frozen	80g	Counts for 1 portion.	Retains similar nutrients to fresh. Convenient and affordable.
Canned	80g	Counts for 1 portion.	Choose varieties in water or natural juice with no added salt or sugar. Can be lower in some vitamins.
Dried	30g	Counts for 1 portion.	Concentrated source of sugar. Best consumed with meals to protect teeth.
Juice / Smoothie	150ml (max)	Counts for 1 portion per day only.	High in sugar; fibre removed during processing. Best drunk with a meal.
Beans / Pulses	80g or 3 tbsp	Counts for 1 portion per day only.	Good source of fibre and protein but a limited range of other vitamins and minerals.

Conclusion

Achieving your 5 a day is a practical and essential step toward a healthier lifestyle. By understanding the portion sizes and rules for different types of fruits and vegetables, you can easily incorporate them into your daily meals. Whether you choose fresh, frozen, canned, or dried options, the key is variety to ensure you receive a broad spectrum of nutrients. Don't let the details overwhelm you—every portion contributes to your long-term health and well-being. For more information, the NHS provides a comprehensive guide to portion sizes and what counts as your 5 a day.

Frequently Asked Questions

A 30g portion of dried fruit, which is about one heaped tablespoon of items like raisins, currants, or sultanas, counts as one of your 5 a day.

No, white potatoes do not count because they are a starchy food typically eaten as the carbohydrate part of a meal. However, sweet potatoes and parsnips do count.

No, a single 150ml glass of 100% unsweetened fruit or vegetable juice or a smoothie can only ever count as one portion per day, no matter how much you drink.

Beans and pulses, like lentils and chickpeas, can only count as a maximum of one portion per day, regardless of how much you eat.

Frozen and canned fruits and vegetables contain similar nutrient levels to fresh produce, and sometimes even more. For canned items, choose those preserved in natural juice or water.

Yes, fruits and vegetables cooked in dishes such as soups, stews, or pasta sauces all contribute to your 5 a day.

While there is no specific guidance, a useful rule of thumb is that a child's portion is roughly the amount of fruit or vegetable that fits into the palm of their hand.