What Counts Towards Your 5 A Day? Portions, Drinks and Dried Fruit
Learn what really counts as a portion towards your 5 A Day, including fresh, frozen, dried and juiced fruit and vegetables. Get clear UK guidance on serving sizes, drinks, pulses, and choices for a balanced diet.
Introduction: What Counts as 5 A Day?
This article breaks down what qualifies as a portion, the official UK definitions, and how to include a wide range of foods—fresh, frozen, dried, juiced, and pulses—while following NHS recommendations. Clear examples and tips make it easier to build a balanced plate and avoid common mistakes such as counting potatoes or having more juice than is recommended.
NHS guidance sets the standard UK portion size for adults: 80g of fresh, canned or frozen fruit or vegetables counts as one portion. Other foods, like dried fruit and juice, follow specific limits.
“One adult portion is 80g of most fruit or vegetables according to UK NHS guidance.”
How Much is a Portion? UK Guidelines Explained
- 80 grams of fresh, frozen, or canned fruit and vegetables
- 30 grams of dried fruit (consumed with meals)
- 150ml of fruit juice, vegetable juice, or smoothie (counts as one portion per day maximum)
UK portion advice is based on supporting a balance of a variety of fruits and vegetables, not just the same few types repeatedly. Consuming a wide range of different colours and types can help ensure your intake of various vitamins and minerals.
- 80g fresh, frozen, or canned = one portion
- 30g dried fruit = one portion
- 150ml juice/smoothie = one portion (max per day)
For children or people with different energy needs, a "portion" will likely be smaller than these standard adult amounts. The NHS 80g guideline applies to adults.
“Measuring your 5 A Day by weight—not just by number or handful—helps ensure accurate portions.”
Fresh, Frozen and Canned Fruit and Vegetables
Examples include:
- Fresh berries, apples, carrots, or spinach
- Frozen mixed vegetables or fruit (with no added sugar or sauce)
- Canned sweetcorn, chickpeas, or peaches in water or juice (not syrup)
These forms are handy for variety, especially when fresh produce is out of season or for reducing food waste.
- Fresh, frozen and canned options are all valid
- Choose versions with no added sugar or salt
- Canned in natural juice or water is best
UK guidance counts all plain, unsweetened vegetables and fruits towards your 5 a day—regardless of whether they are fresh, frozen, or canned.
“Mixing fresh, frozen, and canned options makes it easier to reach your daily portions.”
Dried Fruit: How It Counts and Tips for Dental Health
\nPractical examples vary by fruit, so checking the pack weight or using a kitchen scale can help. Dried fruit can be added to porridge, salads or main dishes, with portion size and meal timing kept in mind.
- 30g of dried fruit counts as one portion
- Eat dried fruit at mealtimes rather than between meals
- Use the labelled weight or a kitchen scale when portion size is unclear
A 30g portion of dried fruit counts as one of 5 A Day. NHS guidance focuses on having it at mealtimes to reduce the impact on teeth.
“Dried fruit can count towards 5 A Day; the NHS advises a 30g portion at mealtimes.”
Juices and Smoothies: Limits and Best Practice
This limit is due to the natural sugars released when fruits and vegetables are juiced or blended, which can contribute to tooth decay if consumed in excess or sipped frequently throughout the day. To minimise impact on teeth, it’s advised to have juice or smoothies alongside a main meal, rather than sipping between meals.
Tips:
- Measure 150ml – a small glass – as your daily maximum
- Choose whole fruits and vegetables where possible, as they provide more fibre
- Don’t double-count blended juices: even if a smoothie contains several types of fruit, it still only counts once
- 150ml juice/smoothie per day (max) = one portion
- Have with meals—not as a frequent drink
- Choose whole fruits for extra fibre
In the UK, juice and smoothie intake is limited to 150ml per day for one portion—regardless of the number of fruits or vegetables included.
“Juices and smoothies count only once—one small glass a day, ideally with a meal.”
Beans and Pulses: One Portion Per Day Rule
A portion is 80 grams cooked, which is about three heaped tablespoons. Examples include:
- Three tablespoons of cooked lentils in a curry or salad
- A serving of chickpeas in hummus or a stew
- Baked beans with breakfast
- 80g cooked beans/pulses = one portion
- Counts once per day, regardless of amount
- Good for fibre and plant protein
Pulses and beans support a healthy diet but only count as one 5 a day portion, no matter how many you have.
“Beans and pulses: satisfying and nutritious, but only one 5 a day portion per day.”
Why Potatoes Don't Count
\nSweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they are usually eaten in addition to the starchy part of the meal. Potatoes can still contribute energy, fibre, B vitamins, potassium and vitamin C; eating the skin where appropriate can retain more fibre and vitamins.
- White potatoes, yams, cassava and plantain do not count
- Sweet potatoes, parsnips, swedes and turnips do count
- Potatoes remain a useful starchy food even though they are outside the 5 A Day total
NHS guidance distinguishes white potatoes and other starchy staples from sweet potatoes, parsnips, swedes and turnips, which do count towards 5 A Day.
“Sweet potatoes and parsnips count towards 5 A Day; white potatoes do not.”
Tips for Getting Your 5 A Day
- Combine different forms: fresh, frozen, dried, canned, and juice (within limits)
- Add fruit to breakfast cereals or yoghurts, or vegetables to omelettes and stews
- Include a salad or side of cooked veggies in main meals
- Try pulses in soups, salads or spreads like hummus
- Use dried fruit in porridge or as dessert after a meal
For further guidance on building a healthy, balanced plate, you might find the NHS Eatwell Guide helpful. WellnessScopes covers this in more depth in the Eatwell Guide Explained.
- Combine different forms for variety
- Include fruit or vegetables in every meal
- Shop seasonally for more options
Using a mix of fruit and vegetables in every meal—plus including pulses, dried fruit, and juice sensibly—can help you reach your 5 a day goals.
“Five a day can include many types of fruit and vegetables—plan ahead for success.”
Practical Portion Examples
- 1 medium apple or orange
- 1 small banana
- 2 satsumas, plums, or kiwis
- 3 heaped tablespoons of cooked carrots, peas, or broccoli
- A cereal bowl of mixed salad leaves
- 3 heaped tablespoons of canned sweetcorn or pulses
- 30g dried fruit (with or after a meal)
- 150ml fruit or vegetable juice (with a meal)
- 1 banana = one portion
- 3 tablespoons cooked veg = one portion
- 150ml juice = one portion, only once/day
Using a kitchen scale can help you accurately measure portions, especially for items like dried fruit or cooked pulses.
“Simple swaps and preparation make eating your 5 a day easier throughout the week.”
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Health disclaimer: WellnessScopes provides general informational and educational content. This is not intended to diagnose, treat, cure or prevent any disease and should not replace professional medical advice. Consult a qualified healthcare professional regarding individual health concerns, medications or supplements.