Portion guide: Vegetables (2024)

Getting your five-a-day is really important for your health. They give your body the vitamins, minerals and fibre it needs to work at its best, as well as being relatively low in calories.

Almost all fruit and vegetables count towards your 5 a day so it is easier than you think to include them in your diet.

Scroll down to view portions of fresh vegetables, or you can download a PDF of our fruit and vegetables portion guide.

How much is one portion of fresh vegetables?

• Eight broccoli florets.

• 14 button mushrooms.

• Three heaped tablespoons of root vegetables.

• Three heaped tablespoons of peas.

• Two heaped handfuls of salad.

• Nine okra.

• Three heaped tablespoons of sweet corn.

• One fist size sweet potato.

• One whole tomato.

• Half an avocado (Remember that avocado pears are high in calories.)

Do potatoes count as one of my 5-a-day?

Potatoes, yams and plantain don’t count towards your 5-a-day.

• For more information about potatoes see our portion guide for potatoes, bread, rice, pasta and other starchy foods.

Do beans and pulses count as one of my 5-a-day?

Only one portion of beans and pulses count as a one of your 5-a-day. One portion is three tablespoons.

Additional portions will be counted as part of your beans, pulses, fish eggs and other proteins food group.

• Download a PDF of ourfruit and vegetables portion guide.
• Watch our video to learn how to eat more veg without noticing.
• Read about12 things that really shouldn't count as one of your 5-a-day.

More information