What is a portion of fruit?

We all love to tuck into fruit, but when we are always told we need at least 5 portions of fruit and veg each day (the recommended amount is now 7!), it can be hard to know if we have eaten enough. Never fear! We have a handy portion guide, so you can make sure you're getting in your 5 (or 7!) a day, every day!

Roughly speaking, one portion of fruit is around 80g, but what does this mean when fruit is all different sizes!?

Small fruit
One portion is two or more small fruit, such as plums, satsumas, kiwis. You need 3 apricots for a portion; six lychees;  seven strawberries; or 14 cherries.

Medium fruit
One portion is one piece of fruit, such as apples, bananas, pears, oranges or nectarines.

Large fruit
One portion is half a grapefruit, one slice of papaya, one slice of melon, one large slice of pineapple or two slices of mango.

Dried fruit
A portion of dried fruit is around 30g, which is the same as one heaped tablespoon of raisins, currants or sultanas; one tablespoon of mixed fruit; two figs; three prunes; or one handful of dried banana chips.
However, be aware that dried fruit is high in sugar and so can be bad for your teeth, so eat in moderation along with fresh fruit.

Tinned or canned fruit
One portion is roughly the same as for fresh fruit, such as two pears of peach halves, 6 apricot halves etc. The canned fruit in natural juice is better, and healthier, than in syrup.

Bear in mind that one portion means on portion of that particular fruit - if you eat 10 apples, that does not mean you have eaten 10 portions of fruit. Make sure you have a wide variety of fruits (and vegetables) in your diet, to ensure you are getting all the vitamins and minerals you need!

Do you get in your 5 a day every day? Let us know @office_fruit