What counts as 1 of your 5 a day?

Posted by Ryvita on 27th March 2019

What counts as 1 of your 5 a day?

Almost all fruits & veggies contribute to your 5 a Day, but according to the NHS Livewell site, you need the following portion sizes for them to count:

  • Around 80g of fresh, frozen or canned fruit
  • Approximately 30g of dried fruit.
  • 150ml of fruit juice, vegetable juice or smoothie  (Limit the amount you drink to a combined total of 150ml a day)

 You can find out more about you 5 a Day here. 

Can potatoes be one of your 5 a day?

According to the NHS,  

“When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don't count towards your 5 A Day.”

Potatoes do still provide fibre, however, providing you also eat the skin.

For example, a Jacket potato weighing approximately 175g provides you with 3.6g of fibre, providing you eat the skin.

What about peas, green beans and other pulses?

According to the NHS “80g of beans and pulses count as one of your 5 a day, but only once.

They say: “ These only count once as part of your 5 A Day, no matter how many you eat. This is because although they're a good source of fibre, they contain fewer nutrients than other fruits and vegetables.”

For the Ryvita 30in30 FibreFit Challenge, we include Peas, Green Beans and other pulses as being separate to other Fruits & Vegetables as they’re another good way to get fibre. You can find out more about Peas, Beans and other pulses here.

All fibre figures for the fruits above are approximate, calculated from the major UK retailer websites. Correct as of March 2019. 

Serving size suggestions are as recommended by the NHS Livewell Website https://www.nhs.uk/live-well/e...

A Little Step Outside
Posted on 22nd November 2019
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