Artichoke - 2 globe hearts
Asparagus - 5 fresh spears; 7 canned spears
Aubergine - 1/3 whole
Beans* - 3 heaped Tbsp, cooked (borlotti, black eye, broad, butter, cannellini, chickpeas, kidney, lentils, pinto, soya)
Beans* - 4 heaped Tbsp, cooked (french, runner)
Beansprouts - 2 handfuls
Beetroot - 3 'baby' whole; 7 slices (fresh or bottled)
Broccoli - 2 spears
Brussels sprouts - 8 brussels sprouts
Butternut squash - 3 heaped Tbsp (diced and cooked)
Cabbage - 3 heaped Tbsp
Carrots - 3 heaped Tbsp; 1/3 cereal bowl shredded (fresh or canned)
Cauliflower - 8 florets
Celery - 3 sticks
Chinese leaves - 1/5 whole
Courgette - 1/2 large whole
Cucumber – 2-inch piece
Curly kale - 4 heaped Tbsp (cooked)
Karela - 1/2
Leeks - 1 leek (white portion only)
Lentils* - 3 heaped Tbsp
Lettuce - 1 cereal bowl
Mange-tout - 1 handful
Marrow - 3 heaped Tbsp (diced and cooked)
Mixed vegetables (frozen) - 3 heaped Tbsp
Mushrooms - 4 heaped Tbsp (sliced button); 2 tablespoons (dried)
Okra - 16 medium
Onion - 1 medium
Pak choi - 3 heaped Tbsp
Parsnips - 1 large
Peas - 3 heaped Tbsp (fresh, frozen, canned)
Pepper (bell pepper) - 1/2 a pepper (fresh, canned)
Pigeon peas - 3 heaped Tbsp
Pumpkin - 3 heaped Tbsp (diced and cooked)
Radish - 10 radishes
Spinach - 2 heaped Tbsp (cooked); 1 cereal bown (fresh)
Spring onion - 8 spring onions
Sugarsnap peas - 1 handful
Swede - 3 heaped Tbsp (diced and cooked)
Sweet potato - 1 large
Sweetcorn - 1 corn on the cob; 3 heaped Tbsp (canned or fresh); 6 baby corn
Tomato - 1 medium whole; 7 cherry tomatoes; 2 whole canned plum tomatoes
Tomato puree - 1 heaped Tbsp
Turnip - 3 heaped Tbsp (diced and cooked)
Vegetable juice** - 150mL glass
Vegetable smoothie*** - 150mL glass
Watercress - 1 cereal bowl
Tangerine - 2 small
* Beans and pulses count as a maximum of 1 portion a day no matter how much you eat.
** Vegetable juice counts as a maximum of 1 portion, no matter how much you drink.
*** Vegetable smoothies count as a maximum of 2 portions, no matter how much you drink.
(Source: UK National Health Service portion guide)
Asparagus - 5 fresh spears; 7 canned spears
Aubergine - 1/3 whole
Beans* - 3 heaped Tbsp, cooked (borlotti, black eye, broad, butter, cannellini, chickpeas, kidney, lentils, pinto, soya)
Beans* - 4 heaped Tbsp, cooked (french, runner)
Beansprouts - 2 handfuls
Beetroot - 3 'baby' whole; 7 slices (fresh or bottled)
Broccoli - 2 spears
Brussels sprouts - 8 brussels sprouts
Butternut squash - 3 heaped Tbsp (diced and cooked)
Cabbage - 3 heaped Tbsp
Carrots - 3 heaped Tbsp; 1/3 cereal bowl shredded (fresh or canned)
Cauliflower - 8 florets
Celery - 3 sticks
Chinese leaves - 1/5 whole
Courgette - 1/2 large whole
Cucumber – 2-inch piece
Curly kale - 4 heaped Tbsp (cooked)
Karela - 1/2
Leeks - 1 leek (white portion only)
Lentils* - 3 heaped Tbsp
Lettuce - 1 cereal bowl
Mange-tout - 1 handful
Marrow - 3 heaped Tbsp (diced and cooked)
Mixed vegetables (frozen) - 3 heaped Tbsp
Mushrooms - 4 heaped Tbsp (sliced button); 2 tablespoons (dried)
Okra - 16 medium
Onion - 1 medium
Pak choi - 3 heaped Tbsp
Parsnips - 1 large
Peas - 3 heaped Tbsp (fresh, frozen, canned)
Pepper (bell pepper) - 1/2 a pepper (fresh, canned)
Pigeon peas - 3 heaped Tbsp
Pumpkin - 3 heaped Tbsp (diced and cooked)
Radish - 10 radishes
Spinach - 2 heaped Tbsp (cooked); 1 cereal bown (fresh)
Spring onion - 8 spring onions
Sugarsnap peas - 1 handful
Swede - 3 heaped Tbsp (diced and cooked)
Sweet potato - 1 large
Sweetcorn - 1 corn on the cob; 3 heaped Tbsp (canned or fresh); 6 baby corn
Tomato - 1 medium whole; 7 cherry tomatoes; 2 whole canned plum tomatoes
Tomato puree - 1 heaped Tbsp
Turnip - 3 heaped Tbsp (diced and cooked)
Vegetable juice** - 150mL glass
Vegetable smoothie*** - 150mL glass
Watercress - 1 cereal bowl
Tangerine - 2 small
* Beans and pulses count as a maximum of 1 portion a day no matter how much you eat.
** Vegetable juice counts as a maximum of 1 portion, no matter how much you drink.
*** Vegetable smoothies count as a maximum of 2 portions, no matter how much you drink.
(Source: UK National Health Service portion guide)
