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What is a portion
We all know we should be eating more fruit and vegetables but how many
of us know what is a portion size?
Countries outside the UK are now recommending 10 portions of fruit and
veg a day. AND fruit juice only counts as one portion even if you drink more than
150ml worth (i portion) because you need the fibre fruit and vegetables
give you...
Fruit Portion equivalent to 80g
(As eaten. Edible portion, and drained if canned.)
Apple, dried rings 4 rings
Apple, fresh 1 medium apple
Apple, puree 2 heaped tablespoons
Apricot, canned 6 halves
Apricot, dried 3 whole
Apricot, fresh 3 apricots
Apricot, ready to eat 3 whole
Avocado Half an avocado
Banana chips 1 handful
Banana, fresh 1 medium banana
Blackberries 1 handful (9 to 10 blackberries)
Blackcurrants 4 heaped tablespoons
Blueberries 2 handfuls (4 heaped tablespoons)
Cherries, canned 11 cherries (3 heaped tablespoons) - assume jars of cherries
are the same
Cherries, dried 1 heaped tablespoon
Cherries, fresh 14 cherries
Clementines 2 clementines
Currants, dried 1 heaped tablespoon
Damsons 5 to 6 damsons
Dates, fresh 3 dates
Fig, dried 2 figs
Fig, fresh 2 figs
Fruit juice 1 x 150ml
Fruit salad, canned 3 heaped tablespoons
Fruit salad, fresh 3 heaped tablespoons
Fruit smoothie 1 x 150ml
Gooseberries 1 handful
Grapefruit segments,
canned 3 heaped tablespoons (8 segments)
Grapefruit, fresh Half a grapefruit
Grapes 1 handful
Kiwi fruit 2 Kiwi fruit
Kumquat 6-8 kumquats
Lychee, canned 6 lychees
Lychee, fresh 6 lychees
Mandarin orange,
canned 3 heaped tablespoons
Mandarin orange, fresh 1 medium orange
Mango 2 slices (2-inch slice)
Melon 1 slice (2-inch slice)
Mixed fruit, dried 1 heaped tablespoon
Nectarine 1 nectarine
Orange 1 orange
Passion fruit 5 to 6 fruit
Paw paw (papaya),
fresh 1 slice
Peach, canned 2 halves or 7 slices
Peach, dried 2 halves
Peach, fresh 1 medium peach
Peach, ready to eat 2 halves
Pear, canned 2 halves or 7 slices
Pear, dried 2 halves
Pear, fresh 1 medium pear
Pear, ready to eat 2 halves
Pineapple, canned 2 rings or 12 chunks
Pineapple, crushed 3 tablespoons
Pineapple, dried 1 heaped tablespoon
Pineapple, fresh 1 large slice
Plum 2 medium plums
Prune, canned 6 prunes
Prune, dried 3 prunes
Prune, ready to eat 3 prunes
Raisins 1 tablespoon
Raspberries, canned 20 raspberries
Raspberries, fresh 2 handfuls
Rhubarb, canned
chunks 5 chunks
Rhubarb, cooked 2 heaped tablespoons
Satsuma 2 small satsumas
Sharon fruit 1 sharon fruit
Strawberry, canned 9 strawberries
Strawberry, fresh 7 strawberries
Sultanas 1 heaped tablespoon
Tangerine 2 small tangerines
Vegetables
Portion equivalent to 80g
(As eaten. Edible portion, and drained if canned.)
Ackee, canned 3 heaped tablespoons
Artichoke 2 globe hearts
Asparagus, canned 7 spears
Asparagus, fresh 5 spears
Aubergine 1/3rd aubergine
Beans, black eye, cooked 3 heaped tablespoons
Beans, broad, cooked 3 heaped tablespoons
Beans, butter, cooked 3 heaped tablespoons
Beans, cannelloni, cooked 3 heaped tablespoons
Beans, French, cooked 4 heaped tablespoons
Beans, kidney, cooked 3 heaped tablespoons
Beans, runner, cooked 4 heaped tablespoons
Beansprouts, fresh 2 handfuls
Beetroot, bottled 3 ‘baby’ whole, or 7 slices
Broccoli 2 spears
Brussel sprouts 8 Brussel sprouts
Cabbage 1/6th small cabbage or 2 handfuls sliced
Cabbage, shredded 3 heaped tablespoons
Carrots, canned 3 heaped tablespoons
Carrots, fresh, slices 3 heaped tablespoons
Carrots, shredded 1/3 cereal bowl
Cauliflower 8 florets
Celery 3 sticks
Chick peas 3 heaped tablespoons
Chinese leaves 1/5th ‘head Chinese leaves
Courgettes Half a large courgette
Cucumber 2-inch piece
Curly kale, cooked 4 heaped tablespoons
Karela Half a karela - This is bitter melon.gourd.
Leeks 1 leek (white portion only)
Lentils 3 tablespoons
Lettuce (mixed leaves) 1 cereal bowl
Mangetout 1 handful
Mixed vegetables, frozen 3 tablespoons
Mushrooms, button 14 button or 3 handfuls of slices, 3-4 heaped tablespoons
Mushrooms, dried 2 tablespoons or handful porcini
Okra 16 medium
Onion, dried 1 heaped tablespoon
Onion, fresh 1 medium onion
Parsnips 1 large
Peas, canned 3 heaped tablespoons
Peas, fresh 3 heaped tablespoons
Peas, frozen 3 heaped tablespoons
Pepper, canned Half a pepper
Pepper, fresh Half a pepper
Pigeon peas, canned 3 heaped tablespoons
Radish 10 radishes
Spinach, cooked 2 heaped tablespoons
Spinach, fresh 1 cereal bowl
Spring greens, cooked 4 heaped tablespoons
Spring onion 8 onions
Sugarsnap peas 1 handful
Swede, diced and cooked 3 heaped tablespoons
Sweetcorn, baby 6 baby corn
Sweetcorn, canned 3 heaped tablespoons
Sweetcorn, on the cob 1 cob
Tomato puree 1 heaped tablespoon
Tomato, canned plum 2 whole
Tomato, fresh 1 medium, or 7 cherry
Tomato, sundried 4 pieces
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