How Much Should We Be Eating to Hit our Five-a-Day

If you’ve been following us for a while, you’ve probably realised the benefits of consuming fruit and vegetables in your diet.  We notice improvements in both physical and emotional health.  It may even reduce the risk of further issues as we age. 

But how much do we need to eat?

5 A Day Fruit Portions

Small-sized fresh fruit

A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.

Medium-sized fresh fruit

A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.

Large fresh fruit

A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon, 1 large slice of pineapple or 2 slices of mango.

Dried fruit

A portion of dried fruit is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips. 

But dried fruit can be high in available sugars so be mindful of your intake!  Try to swap dried fruit for fresh fruit, especially between meals (thinking about dental health here). 

Tinned or canned fruit

A portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as 2 pear or peach halves, 6 apricot halves or 8 segments of tinned grapefruit.

Choose fruit canned in natural juice, rather than syrup.

5 A Day Vegetable Portions

Green vegetables

A portion is 2 broccoli spears or 4 heaped tablespoons of cooked kale, spinach, spring greens or green beans.

Cooked vegetables

A portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets.

Salad vegetables

A portion is 1.5 full-length celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.

Tinned and frozen vegetables

Roughly the same quantity as you would eat for a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as 1 portion each.

For tinned, choose those canned in water with no added salt or sugar.

Pulses and beans

A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas.

Remember, however much you eat, beans and pulses count as a maximum of 1 portion a day.


Potatoes don't count towards your 5 A Day.  Sorry – we don’t make the rules! 

Is this easier than you thought, or still a challenge for you?

Fivaday was created to meet the nutritional shortfalls in the modern diet.