We should aim to eat 5 portions of fruit and veg every day. But how much is a portion and what does and doesn’t count? Find out in this quick and easy guide.
Why should I eat 5 a day?
- Fruit and veg contain essential vitamins and minerals, like vitamin C, which helps in the formation of collagen for blood vessels, gums and skin.
- Fruit and veg are generally lower in fat and calories so can help you maintain a healthier weight as part of a balanced diet.
What counts as 5 a day?
- Fresh, frozen, canned, dried and juiced fruit and veg all count towards your 5 a day.
- Beans, pulses, dried fruit and fruit juice only count as 1 portion, no matter how many portions you eat.
What is a portion?
Adults should aim to eat 400g of fruit and veg a day.
One portion is:
- 80g of fresh, frozen or canned fruit or veg
- 30g dried fruit
- 150ml glass of 100% fruit or veg juice, or a smoothie
A portion also depends on the size of the fruit and veg:
- Small fruits: 2 plums, 7 strawberries or 3 apricots
- Medium fruits: 1 apple, 1 banana or 2 halves of canned peaches
- Vegetables: ½ pepper, 8 cauliflower florets or 1 cereal bowl of mixed salad
- Beans and pulses: 3 heaped tablespoons
Did you know…
- Potatoes don’t count as 1 of your 5 a day. Although they’re vegetables, the main nutrient in potatoes is carbohydrate (starch).
- Sweet potatoes do count towards your 5 a day. They’re a source of starch, like potatoes, but also high in vitamin A and a source of vitamin C.
- A glass of 100% fruit juice counts as 1 of your 5 a day, but fruit squash doesn’t count at all.
Look out for 5-a-day
Our 5 a day logo makes it easy to count your 5 a day and clearly states the number of portions per serving in a product that has green and amber traffic lights.
Look for the logo on fresh fruit and veg, prepared salads, juices, smoothies, soups and ready-meals.