By dave | January 20, 2016

Conversion and portion sizes

On this page we provide portion sizes for some common foods. Although currently we only have portion sizes for a small number of foods, we give the following guidance.

A fresh fruit or veg portion is normally about 80-100g and this would normally count as one of your daily intake. A single glass of fruit juice such as orange is also considered as one portion, but only one glass as there is no fibre in juice and a lot of sugar.

Lentils and pulses are also really good for you and count towards a portion of veg. Personally, I think that the guidelines may be different in every country but one thing is clear: Worldwide, people are asked to eat enough fruit and veg.

Below there are two converters, one can convert between common weights, and the other can convert betwen common liquid measures.

Convert weights

convert between weights.

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Result:

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Please note that results are approximate.


Convert volumes

convert between weights.

Convert from



Result:

(none)

Please note that results are approximate.



Common portion sizes

Food itemPortion size
Root vegetables (carrot, turnip) 2 or 3 tablespoons
Green Vegetables 2 or 3 tablespoons
Salad leaves Large cereal bowl
Fruit or vegetable juice 150ml - 250ml glass
Very Large fruit (melon) Large slice
Large sized fruit (apple, orange) 1 fruit
Medium sized fruit (plum) 2 fruits
Small sized fruit (berries) Handful
Canned Fruits 3 tablespoons
Dried Fruits 1 - 1.5 tablespoon
Nuts and seeds Small handful
Peas beans, lentils 2-3 tablespoons cooked
Grains - cooked 2 or 3 tablespoons - heaped
Rice - cooked 2 heaped tablespoons
Pasta - cooked 5 - 6 tablespoons
Cereals - breakfast One regular bowl
Bread 2 slices
Bananas 1 medium
Starchy Roots - Potato 1 medium