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Fruit & Veg Servings

How much is a serve of fruit and vegetables?

You may have heard of the recommendation to eat at least 2 serves of fruit and 5 serves of vegetables every day for good health, but do you know what one serve is?

One server of fruit (around 150g of fresh fruit):

  • 1 medium sized apple, mandarin, pear
  • 2 small apricots, plums, kiwi fruit
  • 1 cup canned or chopped fruit
  • ½ cup (125ml) 100% fruit juice
  • 1 ½ tablespoon dried fruit such as sultanas, apricots

One serve of vegetables (around 75g vegetables):

  • ½ cup green leafy vegetables such as cabbage, spinach
  • ½ cup legumes such as lentils, kidney beans, chickpeas
  • ½ cup green beans, zucchini, mushrooms, eggplant
  • 1 cup salad vegetables such as tomatoes, capsicum, cucumber,
  • 1 medium potato or parsnip

Tips to boost your fruit and vegetable intake:

  1. Top breakfast cereal with your favourite fresh, stewed or canned fruit (in natural juice)
  2. Add chopped dried fruit to couscous. Apricots and dates work well
  3. Include dried fruit like cranberries in recipes for stuffings
  4. Add fresh bananas, frozen raspberries or canned peaches to muffin or cake mixtures
  5. Blend some frozen mixed berries, banana, low fat yoghurt and some V8 juice for a delicious smoothie. A 250mL glass of V8 juice provides at least 1 serve of fruit and 1 serve of veg
  6. Serve chopped carrot, celery and capsicum with low fat dip like tzatziki
  7. Enjoy soup for lunch. Campbell’s Country Ladle Café Style provides up to 2 serves of vegetables per 250g bowl

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