Vegetables: How much is one portion (80 grams)?

 
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Artichoke – 2 globe hearts
Asparagus – 5 fresh spears; 7 canned spears
Aubergine – 1/3 whole
Beans* – 3 heaped Tbsp, cooked (borlotti, black eye, broad, butter, cannellini, chickpeas, kidney, lentils, pinto, soya)
Beans* – 4 heaped Tbsp, cooked (french, runner)
Beansprouts – 2 handfuls
Beetroot – 3 ‘baby’ whole; 7 slices (fresh or bottled)
Broccoli – 2 spears
Brussels sprouts – 8 brussels sprouts
Butternut squash – 3 heaped Tbsp (diced and cooked)
Cabbage – 3 heaped Tbsp
Carrots – 3 heaped Tbsp; 1/3 cereal bowl shredded (fresh or canned)
Cauliflower – 8 florets
Celery – 3 sticks
Chinese leaves – 1/5 whole
Courgette – 1/2 large whole
Cucumber – 2-inch piece
Curly kale – 4 heaped Tbsp (cooked)
Karela – 1/2
Leeks – 1 leek (white portion only)
Lentils* – 3 heaped Tbsp
Lettuce – 1 cereal bowl
Mange-tout – 1 handful
Marrow – 3 heaped Tbsp (diced and cooked)
Mixed vegetables (frozen) – 3 heaped Tbsp
Mushrooms – 4 heaped Tbsp (sliced button); 2 tablespoons (dried)
Okra – 16 medium
Onion – 1 medium
Pak choi – 3 heaped Tbsp
Parsnips – 1 large
Peas – 3 heaped Tbsp (fresh, frozen, canned)
Pepper (bell pepper) – 1/2 a pepper (fresh, canned)
Pigeon peas – 3 heaped Tbsp
Pumpkin – 3 heaped Tbsp (diced and cooked)
Radish – 10 radishes
Spinach – 2 heaped Tbsp (cooked); 1 cereal bowl (fresh)
Spring onion – 8 spring onions
Sugarsnap peas – 1 handful
Swede – 3 heaped Tbsp (diced and cooked)
Sweet potato – 1 large
Sweetcorn – 1 corn on the cob; 3 heaped Tbsp (canned or fresh); 6 baby corn
Tomato – 1 medium whole; 7 cherry tomatoes; 2 whole canned plum tomatoes
Tomato puree – 1 heaped Tbsp
Turnip – 3 heaped Tbsp (diced and cooked)
Vegetable juice** – 150mL glass
Vegetable smoothie*** – 150mL glass
Watercress – 1 cereal bowl

Tangerine – 2 small


* Beans and pulses count as a maximum of 1 portion a day no matter how much you eat.
** Vegetable juice counts as a maximum of 1 portion, no matter how much you drink.
*** Vegetable smoothies count as a maximum of 2 portions, no matter how much you drink. 

(Source: UK National Health Service portion guide
)

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