Understanding Fruit and Vegetable Portion Sizes
For adults, a standard portion of most fresh, frozen, or canned fruit and vegetables is approximately 80 grams. While weighing food is the most accurate method, hand measurements can help. For children, a useful rule is that one portion is the amount that fits in their cupped palm.
Examples of Fresh Fruit Portions
Knowing specific examples makes it easier to track your intake. Small fruits require multiple pieces for one portion. One medium fruit is often enough. Here's a guide to common fruits:
- One medium fruit: 1 apple, banana, orange, or pear.
- Two or more small fruits: 2 plums, 2 kiwi fruits, 2 satsumas, 7 strawberries, or 14 cherries.
- Larger fruits: Half a grapefruit, one slice of melon, or two 5cm slices of mango.
Examples of Fresh Vegetable Portions
Vegetable portion sizes vary depending on the type and whether they are cooked or raw. Generally, cooked vegetables can be measured using tablespoons, while leafy greens are measured in cups.
- Three heaped tablespoons: Peas, sweetcorn, or carrots.
- Two broccoli spears or eight cauliflower florets.
- For salads: 1 medium tomato or 7 cherry tomatoes, a 5cm piece of cucumber, or 3 celery sticks count as one portion.
- Leafy greens: A large handful or about one cup of raw spinach or kale counts as one portion.
Dried, Tinned, and Frozen Produce
Frozen, canned, and dried varieties are just as beneficial. Here are a few key guidelines:
- Frozen Fruits and Veg: A portion is the same weight as its fresh counterpart—80g.
- Tinned/Canned Fruits and Veg: A portion is also 80g. Choose options canned in natural juice or water, with no added salt or sugar, to avoid excess intake of these ingredients.
- Dried Fruit: Because the water has been removed, a smaller amount counts as one portion. 30g of dried fruit, such as raisins, apricots, or figs, is one portion. Consume dried fruit with meals to minimise the impact on your teeth, and it should not be the sole source of your 5-a-day.
Juices, Smoothies, and Starchy Foods
Certain items follow different rules regarding portion counting.
- Juices and Smoothies: A 150ml glass of unsweetened 100% fruit or vegetable juice or a smoothie counts as one portion, but only once per day. Consume these with a meal.
- Beans and Pulses: Lentils, chickpeas, and baked beans count towards your 5-a-day. However, they can only count as a maximum of one portion per day.
- Starchy Foods: Potatoes, yams, and plantain do not count towards your 5-a-day. Sweet potatoes, however, do count.
Comparison Table: Common Portion Sizes
| Food Type | Example | Adult Portion Size | Measurement Method |
|---|---|---|---|
| Medium Fresh Fruit | Apple, Orange | 1 piece (approx. 80g) | Visual (size of a tennis ball) |
| Small Fresh Fruit | Plums, Satsumas | 2 or more (approx. 80g) | Count (number of fruits) |
| Cooked Vegetables | Carrots, Peas | 3 heaped tablespoons (approx. 80g) | Hand (heaped tablespoon) |
| Leafy Greens (Raw) | Spinach, Kale | 1 cup (approx. 80g) | Hand (large handful) |
| Dried Fruit | Raisins, Sultanas | 1 heaped tablespoon (30g) | Hand (heaped tablespoon) |
| Beans/Pulses | Lentils, Chickpeas | 3 heaped tablespoons (80g) | Hand (heaped tablespoon) |
| Fruit Juice/Smoothie | 100% Juice | 150ml | Liquid measurement |
Creative Ways to Incorporate Portions
Achieving your recommended daily intake does not have to be a chore. Here are some strategies to help you integrate more portions into your meals and snacks:
- Breakfast Boost: Add berries or sliced banana to your cereal, porridge, or yogurt. A glass of 100% fruit juice can also count as one portion.
- Lunchtime Upgrade: Add a side salad, or pack raw vegetables for dipping. Mix different types of vegetables into a soup or stew for extra portions.
- Snack Smart: Swap biscuits for fresh fruit. A handful of dried fruit can also be a convenient snack, ideally eaten with other foods to protect your teeth.
- Dinner Enhancement: Dedicate half your plate to a variety of colourful vegetables. Mix cooked veggies into pasta sauces, stir-fries, or curries.
- Mindful Cooking: Double the vegetable content in recipes like lasagne, bolognese, or casseroles. Tinned tomatoes, for instance, are an easy way to add a vegetable portion.
Conclusion
Understanding what counts as one portion of fruit and vegetables is the first step toward a healthier diet. Following the guidelines for fresh, frozen, canned, and dried produce can help accurately track your intake. Using visual aids, like hand measurements, and creative cooking ideas can make it easier to meet your goals. Aim for variety to get a broad spectrum of vitamins and minerals. Include a portion with each meal and snack to make it a daily habit.
For more detailed information, the UK's National Health Service (NHS) offers a comprehensive guide.
