I’m often asked what counts as a portion of fruit or veg – people still seem to be confused. That’s especially the case when it comes to varieties that you may not find on other online sources. So, I took out the weighing scales and discovered how much you’d need to eat to reach the recommended 80gram serving that counts as one of your five-a-day.
Less commonly known examples

  • 10 fingers of okra
  • 10 radishes
  • 1 medium onion
  • 8 small pickled cucumbers
  • 1 medium roasted pepper from a jar
  • 3 segments of tinned green jackfruit
  • 3 heaped tbsp tinned ackee, drained
  • 2 halves tinned guavas , drained
grapes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Fresh Fruit  

  • one medium banana, orange, pear or apple or a similar sized fruit
  • half a grapefruit
  • half an avocado
  • a slice of large fruit such as melon or pineapple
  • two satsumas, plums or similar sized fruit
  • a small handful of grapes
  • two handfuls of blueberries or raspberries
  • 7 strawberries
  • 1 slice of papaya
  • 1 slice of melon (5cm slice)
  • 1 large slice of pineapple
  • 2 slices of mango (5cm slices)
  • 3 heaped tablespoons of fruit salad

 

Dried fruit

  • one heaped tablespoon of dried fruit, such as sultanas, currants or cranberries
  • 2 prunes
  • 3 dried dates
  • Handful dried banana chips

 

Canned fruits in natural juice

  • 2 pear or peach halves
  • 6 apricot halves
  • 8 segments of tinned grapefruit
  • 3 heaped tablespoons of fruit cocktail

 

Juices count once a day only

  • 150ml unsweetened fresh fruit juice
  • 150ml Smoothie
  • 150ml vegetable juice

carrots

Vegetables

  • 3 heaped tablespoons of carrots
  • 3 heaped tablespoons of sweetcorn
  • 8 cauliflower florets
  • 4 heaped tablespoons of cooked kale
  • 4 heaped tablespoons of cooked spinach
  • 4 heaped tablespoons of cooked spring greens
  • 4 heaped tablespoons of cooked green beans.

 

Salads

  • one cereal bowl of lettuce, watercress or spinach
  • one cereal bowl of mixed salad
  • 1 medium tomato
  • 7 cherry tomatoes
  • 1½ celery sticks
  • 5cm piece of cucumber

 

dhals

 

Pulses count once a day only

  • 3 heaped tablespoon of beans
  • 3 heaped tablespoon of peas
  • 3 heaped tablespoon of chick peas
  • 3 heaped tablespoon of lentils

Often a portion is simply a handful.