By dave | January 20, 2016
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.
## Common portion sizes
|Food item||Portion 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|
|Starchy Roots - Potato||1 medium|