Superfoods Fruit and Vegetable – what is a portion size?

The Department of Health urges us to eat “5 portions of fruit and vegetables a day”. And that perhaps should even be 9 a day! But what exactly is a portion? It’s rarely documented, but in fact a portion is 80 grams.

Here is a table to help you. Fresh, dried, frozen or canned in juice are all equivalent. Note that potatoes don’t count! And eating more of the same fruit or vegetable doesn’t substitute for variety.

Fruits 80g equivalent
Apple 1 fresh or 4 dried rings
Apricots – fresh/dried 3
Avocado Half
Banana, pear, peach 1 medium
Blackberries, grapes, gooseberries 1 handful
Blueberries, blackcurrants, raspberries 2 handfuls
Cherries 14
Currants, raisins, sultanas 1 tablespoon
Dates, prunes 3
Figs, plums 2
Fruit juice 150ml/qtr pint
Grapefruit 1
Orange, satsuma etc 1 large/2 satsuma
Rhubarb 2 tablespoons
Strawberries 8
Fruit salad 3 tablespoons
Mixed dried fruit 1 tablespoon
Tomato 1 med/7 cherry
Vegetables 80g equivalent
Asparagus 6 Spears
Aubergine One third
Beans – broad, butter, French, runner 3 heaped tablespoons
Beetroot 3 baby/7 slices
Broccoli 2 florets
Carrots 3 heaped tablespoons
Cabbage 2 handfuls sliced
Brussels sprouts 8
Cauliflower 8 florets
Celery 3 sticks
Courgettes Half a large
Curly kale, spring greens, mushrooms 4 heaped tablespoons
Onion 1 medium
Peas, sweetcorn, lentils 3 heaped tablespoons
Sweet Peppers Half
Spinach 2 heaped tablespoons
Green salad 1 dessert bowl