Fruit and Vegetables
Fresh, frozen, tinned, dried and juiced plant foods counted towards the 5 A Day target.
Last revised
Key takeaways
- Target: at least 5 portions a day
- Adult portion: about 80g
- Most useful single change: Fill half the plate with vegetables before serving anything else.
- Commonest mistake: Counting juice more than once a day.
- See a doctor if any of the signs under "When to get help" below apply to you.
Why it matters
Higher intakes are associated with lower rates of cardiovascular disease and some cancers, and they displace more energy-dense food from the plate.
The numbers, in one place
| Measure | Figure |
|---|---|
| Target | at least 5 portions a day |
| Adult portion | about 80g |
| Dried fruit portion | 30g, counts once a day |
| Fruit juice or smoothie | 150ml, counts once a day |
| Potatoes | do not count; they are a starchy food |
| Frozen and tinned | count, and are nutritionally comparable to fresh |
What helps
- Fill half the plate with vegetables before serving anything else
- Use frozen, which is picked and frozen quickly and is often cheaper
- Add a tin of pulses or a handful of frozen veg to meals you already cook
- Buy what is in season and reduced, then freeze it
What to avoid
- Counting juice more than once a day
- Assuming fresh is always better than frozen
- Tinned fruit in syrup and vegetables in salted water where a lower-sugar or lower-salt version exists
Where to go next
- Your Questions About Fruit and Vegetables, Answered
- Fruit and Vegetables: The Quick Reference
- What the Guidance Really Says About Wholegrains
- The Evidence on Food Labels, Without the Hype
When to get help
People on warfarin should keep vitamin K intake from leafy greens consistent rather than avoiding them, and should discuss changes with their anticoagulation clinic. Anyone on a potassium restriction for kidney disease should take portion advice from their renal team.
Where this comes from
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.