Eating at least five portions of fruit and vegetables a day is one of the simplest health habits. Knowing what counts makes it easier.
Good to know first
- The NHS recommends at least five portions of a variety of fruit and vegetables a day.
- An adult portion is 80g of fresh, frozen or tinned fruit or veg, or 30g of dried fruit.
- Fruit juice and smoothies count as a maximum of one portion a day.
- Potatoes don’t count, because they’re classed as a starchy food.
The 5 A Day message is simple, but the details catch people out. Here’s what counts and how much makes a portion.
What counts as one portion
| Food | One adult portion |
|---|---|
| Fresh fruit | 80g, such as a medium apple or banana |
| Vegetables, fresh, frozen or tinned | 80g, about three heaped tablespoons |
| Dried fruit | 30g, about a heaped tablespoon |
| Fruit juice or smoothie | 150ml, counts once a day at most |
| Beans and pulses | 80g, counts once a day at most |
What doesn’t count
- Potatoes, yams and cassava: classed as starchy foods.
- Extra juice: more than 150ml a day still only counts as one portion.
Easy ways to fit more in
- Add a portion of fruit to breakfast, such as berries on porridge.
- Bulk out sauces, stews and curries with extra vegetables or pulses.
- Keep frozen vegetables in the freezer for quick meals.
- Snack on fruit or chopped vegetables instead of biscuits.
Easy swap
Aim for variety and colour. Different fruit and vegetables provide different vitamins, minerals and types of fibre.
Good to remember
Juice and smoothies contain free sugars, so they’re limited to one portion a day. Whole fruit is a better choice most of the time; see our guide to free sugars.
Making it a habit
Five portions is a minimum, not a target to stop at. Our guides to fibre and the Eatwell Guide show how fruit and vegetables fit into a balanced diet.
Your food questions
Do beans and pulses count?
Yes, but only as one portion a day, however much you eat.
Do tinned fruit and vegetables count?
Yes. Choose fruit in juice rather than syrup, and vegetables in water without added salt or sugar.
Should children have the same portion size?
Children’s portions are smaller. A rough guide is the amount that fits in the palm of their hand.
This article is general information about healthy eating, not medical advice. If you have a health condition, are pregnant, have or have had an eating disorder, or follow a special diet, speak to your GP or a registered dietitian before making changes. Figures follow NHS guidance for the UK.