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5 A day - Vegetables

Vegetable Portion equivalent to 80g  (Drained if tinned / canned)

Go to:-   5-A-Day Fruit  |   Food and Health   |  Preparing  & Cooking 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
Watercress: 85g

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One portion of vegetables for adults is approximately 80g e.g. 3 heaped tablespoons of cooked carrots, peas or sweetcorn, 3 heaped tablespoons of beans and other pulse vegetables, such as kidney beans, lentils and chickpeas. Beans and pulses count as a maximum of one portion a day, however much you eat. This is because, while pulses contain fibre, they donít give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables. Note: Potatoes, yams and cassava do not count towards your 5 A DAY because they contribute mainly starch to your diet however, other root vegetables, such as sweet potatoes, parsnips, swede and turnips, do count towards your fruit and veg portions.


Source: NHS



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