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|