THE TARGET
At least 400g a day
The NHS recommends at least 5 portions of a variety of fruit and vegetables every day, based on WHO advice to eat at least 400g a day.
See the numbersWHAT NHS GUIDANCE SAYS
Five,
made simple.
Five portions in total, not five of each.
80g is one adult portion
17% Adults meeting 5 A Day
- 80g a portion
- Variety counts
- Frozen and tinned too
- 5 A Day in three lines
The NHS 5 A Day advice is based on the World Health Organization's recommendation of at least 400g of fruit and vegetables a day. Fresh, frozen, tinned, dried and cooked into dishes all count, with a few exceptions.
THE SHORT ANSWER
Almost everything counts,
with three exceptions.
Potatoes do not count, and juice and beans
only count once, however much you have.
THE PORTION
80g for an adult
An adult portion is 80g, such as 7 strawberries, 1 apple or 3 heaped tablespoons of cooked peas. For children, roughly what fits in the palm of their hand.
Portion guide
THE EXCEPTIONS
Potatoes do not count
Potatoes, yams, cassava and plantain are counted as starchy foods. Sweet potatoes, parsnips, swedes and turnips do count.
Does it count?General information only, not medical advice. For advice about your own health, speak to a doctor, pharmacist or other qualified health professional.
A QUICK PORTION CHECK
Does it count
towards 5 A Day?
Pick a food or drink to see how it counts under NHS guidance. The bar shows how fully it counts.
From the NHS pages 5 A Day: what counts? and 5 A Day portion sizes. Portion sizes are for adults.
WHAT ONE PORTION LOOKS LIKE
Easier than
it sounds.
Examples of single adult portions from the NHS portion guide.
Small fruit
2 plums, 2 satsumas, 7 strawberries or 14 cherries.
Medium and large fruit
1 apple, banana, pear or orange, or half a grapefruit or a 5cm slice of melon.
Vegetables
2 broccoli spears, 3 heaped tablespoons of cooked carrots, peas or sweetcorn, or 1 medium tomato.
In meals
Vegetables cooked in soups, stews or pasta dishes count too, as do frozen and tinned ones.
TWO NUMBERS WORTH KNOWING
Most of us
fall short.
From the National Diet and Nutrition Survey,
2019 to 2023, across all 4 UK countries.
17%
Adults meeting 5 A Day
Less than 1 in 5. Adults averaged 3.3 to 3.7 portions a day, depending on age.
ADULTS · NDNS 2019–2023
9%
11 to 18 year olds meeting 5 A Day
Less than 1 in 10, with an average of 2.8 portions a day.
TEENAGERS · NDNS 2019–2023
The survey team notes figures were lower than earlier ones, partly because of a change in dietary method and possibly a real fall linked to the pandemic and cost of living pressures.
WHY FIVE
Fibre, vitamins,
and a healthier heart.
The NHS says fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium, and an excellent source of fibre, which helps keep the gut healthy. A diet high in fibre can also reduce the risk of bowel cancer.
Eating enough can help reduce the risk of heart disease, stroke and some types of cancer. Variety matters, because different fruits and vegetables contain different combinations of fibre, vitamins and minerals.
Questions
Questions people ask
Is it 5 portions of fruit and 5 of vegetables?
No. The NHS says it is 5 portions of fruit and vegetables in total, not 5 of each, and a variety is best.
How big is a portion?
For adults, 80g of fresh, frozen or tinned fruit or vegetables, or 30g of dried fruit. For children, roughly what fits in the palm of their hand.
Why don't potatoes count?
They are eaten as a starchy food, in place of bread, pasta or rice. Yams, cassava and plantain do not count either, but sweet potatoes, parsnips, swedes and turnips do.
Does fruit juice count?
150ml of unsweetened fruit juice, vegetable juice or smoothie counts as one portion, but only once a day. The NHS advises a combined maximum of 150ml a day, at mealtimes.
How many people eat 5 A Day?
The National Diet and Nutrition Survey for 2019 to 2023 found 17% of adults and 9% of 11 to 18 year olds met the recommendation.
Where the facts come from
Updated