What is a portion?

The official line is that 80g of any fruit or vegetables (except for potatoes) counts as one portion. But what does 80g look like? Read on for a handy guide to what makes one of your 5-a-day…

Fruit

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)

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 medium glass (150ml)

Fruit salad: canned - 3 heaped tablespoons

Fruit salad: fresh - 3 heaped tablespoons

Fruit smoothie - 1 medium glass (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

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

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