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Portion Sizes

Teenage girls need 7 to 8 portions of fruit and veg a day; teenage boys require 9 portions for good health. But what is one portion? This chart shows you how much of each food is one portion size.

 

Fruit

(fresh, tinned, dried)

Vegetables

Other

Apples
1 medium

Baby corn
6

Baked Beans, pulses
3 heaped tbsp*

Apple, dried
4 rings

Beans (runner, cooked)
4 heaped tbs

Any pulse 
(beans/peas/lentils) 
3 heaped tbsp*

Avocado
half

Beansprouts, fresh
2 handfuls

Dates
3

Banana
medium

Beetroot
3 baby/7 slices

Dried apricots 
3 whole

blueberries Blueberries
2 handful (9-10)

 Broccoli
2 florets

Fruit juice/smoothie
150ml glass*

Cherries
14

Brussel sprouts
8 sprouts

Mixed vegatable packs
3 heaped tbsp

Gooseberries
1 handful

Carrots
1 medium raw/3 heaped tbsp, 
cooked or canned

Raisins
1 tbsp

Grapes
1 handful

Cauliflower
8 florets

Ratatouille
3 tbsp, fresh/canned

Kiwi fruit
2

Celery
3 sticks

Tomatoes canned
2 whole/3 tbsp

Kumquat
6/8 kumquats

Chick peas
3 heaped tablespoons

Tomato puree
1 tbsp

Lychees
6

Cherry tomatoes
7

Vegetable soup
1 bowl, 
fresh/canned

Mango
2 slices (5cm/2in)

Chinese leaves
1/5th head

Vegetable sticks
1 handful

Melon
1 slice (5cm or 2inch slice)

Courgettes
1 half of a large one

 

Oranges
1 medium

Curly Kale
4 heaped tbs

 

Nectarine
1 nectarine

Leeks
1 leek (white portion only)

 

Peaches
1 fresh, medium-sized
or 2 halves, canned

Lettuce/salad leaves
1 cereal bowlfull

 

Pears
1 fresh, medium-sized  
or 2 halves, canned

Lentils
3 tablespoons

 

Pineapple
1 large slice or 
2 rings/12 chunks, canned

Mangetout/sugar snap peas
1 handful

 

Plums
2

Mixed vegetables
frozen - 3 tablespoons

 

Raisins
1 tablespoon

Mushrooms
14 button/3-4 tbsp, sliced

 

Raspberries 
(fresh) - 2 handfuls

Olives
30 olives (!)*

 

Rhubarb
cooked - 2 
heaped tablespoons

Peas
3 heaped tbsp

 

Satsumas or clementines
2

Pepper
half

 

Strawberries
7

Radish
10 radishes

 

Tomatoes
1 medium

Spinach
2 heaped tbsp, cooked

 

 

Swede
diced and cooked - 3 heaped tbs

 

 

Sweet corn 
1 cob/3 
heaped tbsp kernels

 

 

Sweet potato 
1 large