5 a day portion size examples of fruit

Fruit                                                   Equivalent to 80g portion
                                                           
Apple - fresh                                          1 medium apple
Apple - dried rings                                  4 rings
Apricot - canned                                    6 halves
Apricot - fresh                                        3 apricots
Avocado                                                Half an avocado
Banana chips                                        1 handful
Banana - fresh                                       1 medium banana
Blackberries                                          1 handful
Blackcurrants                                        4 heaped tablespoons
Blueberries                                            2 handfuls
Cherries - fresh                                      14 cherries
Cherries - canned                                   11 cherries
Clementine                                            2 Clementine
Currants - dried                                      1 heaped tablespoon
Gooseberries                                         1 handful
Grapefruit segments - canned                 3 heaped tablespoons
Grapefruit - fresh                                    Half a grapefruit
Grapes                                                  1 handful
Kiwi fruit                                                2 kiwi fruit
Mandarin orange - canned                       3 heaped tablespoons
Mango                                                  2 slices
Melon                                                   1 slice
Mixed fruit - dried                                   1 heaped tablespoon
Orange                                      1 orange
Passion fruit                                          5 to 6 fruit
Papaya - fresh                                       1 slice
Peach - canned                                     2 halves or 7 slices
Peach - fresh                                         1 medium peach
Pear - canned                                        2 halves or 7 slices
Pear - fresh                                           1 medium pear
Pineapple - canned                                2 rings or 12 chunks
Pineapple - fresh                                    1 large slice
Plum                                                     2 medium plums
Prune - canned                                      6 prunes
Prune - ready to eat                               3 prunes
Raisins                                                             1 tablespoon
Raspberries - canned                             20 raspberries
Raspberries - fresh                                 2 handfuls
Rhubarb - cooked                                   2 heaped tablespoons
Satsuma                                               2 small Satsuma
Strawberry - canned                               9 strawberries
Strawberry - fresh                                   7 strawberries
Sultanas                                               1 heaped tablespoon

5 a day portion size examples of vegetables

Veggies                                                         Equivalent to 80g portion

Artichoke                                                          2 hearts
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
Brussels sprouts                                                8 Brussels 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
Cauliflower                                                         8 florets
Celery                                                               3 sticks
Courgettes                                                        Half a large courgette
Cucumber                                                         2-inch piece
Curly kale - cooked                                            4 heaped tablespoons
Leeks                                                               1 leek (white portion only)
Lettuce (mixed leaves)                                        1 cereal bowl
Mangetout                                                         1 handful
Mushrooms - button                                           14 button
Mushrooms - dried                                             2 tablespoons or handful porcini
Okra                                                                 16 medium
Onion - fresh                                                      1 medium onion
Parsnips                                                           1 large
Peas - canned                                                   3 heaped tablespoons
Peas - fresh                                                       3 heaped tablespoons
Peas - frozen                                                     3 heaped tablespoons
Pepper - fresh                                                    Half a pepper
Radish                                                              10 radishes
Spinach - fresh                                                  1 cereal bowl
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

Information reference 5aday.nhs.uk