5 A Day: What Counts?

Almost all fruits and vegetables count toward your 5 A Day, making it easier than you might think to reach your daily goal.

Quick Guide: What Counts?

80g of fresh, canned, or frozen fruits and vegetables equals 1 portion (potatoes and some starchy foods do not count). For canned options, choose those in natural juice or water without added sugar or salt.
30g of dried fruit (about the same as 80g of fresh fruit) counts as 1 portion. Eat dried fruit at mealtimes to help protect your teeth from decay.

Some items count only once per day:

150ml of fruit juice, vegetable juice, or smoothies counts as 1 portion. Limit these to a total of 150ml daily. Juicing releases sugars that can harm teeth, so drink them during meals, not as snacks.
80g of beans and pulses also counts only once, regardless of how much you eat. While they’re good for fiber, they have fewer nutrients than other fruits and vegetables.

Different Types of Fruits and Vegetables

You can get your portions from various sources, not just fresh produce. Here are some options:

Frozen fruits and vegetables
Canned fruits and vegetables (in natural juice or water)
Fruits and vegetables in dishes, like soups, stews, or pasta
Dried fruit, like currants or figs (30g counts as 1 portion; eat at mealtimes)
Convenience foods, like ready meals and shop-bought sauces (check for high salt, sugar, and fat content)

Drinks and 5 A Day

Be careful with fruit juices and smoothies; stick to a total of 150ml per day. Even unsweetened versions have sugars that can damage teeth. You can dilute fruit juice with water to make it last longer and remember to drink these during meals.

Do Potatoes Count?

No, potatoes are considered a starchy food and don’t count toward your 5 A Day. While they provide energy, fiber, and some vitamins (like vitamin C), they are typically eaten instead of other starchy foods like rice or bread.

Other starchy vegetables like yams, cassava, and plantains also don’t count. However, sweet potatoes, parsnips, swedes, and turnips do count because they are usually eaten in addition to other starches.

Potatoes are still an important part of your diet. It’s best to prepare them without added salt or fat and to eat the skins to keep more fiber and nutrients. For instance, if you have boiled or baked potatoes, try to eat the skin too!

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