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VEGETABLE & FRUIT SERVING SIZES

Friday, March 04, 2011

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Many people are not sure what a 'serving size' is of fruits and vegetables.

I saw this chart posted somewhere and thought it was helpful so I'm sharing it with all!

VEGETABLE SERVING SIZES:

Asparagus, canned 7 spears
Asparagus, fresh 5 spears
Avocado, Half
Auvergne, One-third of a large one
Baby sweet corn, 6
Baked beans, 3 tbsp (1/2 cup)
Beans, cooked: kidney beans, chickpeas, lentils, etc = 3 heaped tbsp (1/2 cup)
Broad beans, cooked: 3 heaped tbsp (1/2 cup)
Broccoli, 2 large florets
Brussels sprouts, 8
Cabbage, 3 heaped tbsp shredded, (1/2 cup)
Carrots, 1 large
Celery, 3 sticks
Cherry tomatoes, 7
Chickpeas, cooked: 3 heaped tbsp (1/2 cup)
Courgette, Half a large one
Curly kale, 4 tbsp (1/2 cup)
Eggplant, One-third of a large one
French beans, 4 heaped tbsp (1/2 cup)
Kidney beans, cooked: 3 heaped tbsp (1/2 cup)
Lentils, cooked: 3 heaped tbsp (1/2 cup)
Mixed salad, Cereal bowl full (1 cup)
Mushrooms, 14 buttons
Onion, 1 medium
Parsnip, 1 large
Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
***Potatoes Never count towards your daily vegetable servings, in any form
Salad leaves, lettuce etc = 1 Cereal bowl full (1 cup)
Scallions, 8
Snow peas, Handful
Spinach, cooked, 2 heaped tbsp (1/2 cup)
Spring onions, 8
Sugar snap peas, Handful
Sweet corn, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
Tomato, 1 medium
Vegetable soup, 1 serving of fresh or canned soup
Vegetable sticks, Handful of mixed - celery, pepper, carrot etc
Zucchini, Half a large one

FRUIT SERVING SIZES:

Apple, dried, 4 rings
Apple, fresh, 1 medium
Apricots, dried, 3 whole
Banana, 1 medium
Blackberries, Handful (1/2 cup)
Clementine's, 2
Cherries, fresh, 14
Dried fruits, mixed, 1 tbsp (1/4 cup)
Figs, fresh, 2
Fruit juice, 250ml (1 8 fl ozcup) glass
Fruit salad, fresh or canned, 3 heaped tbsp, (1/2 cup)
Kiwi, 2
Grapefruit, Half
Grapes, Handful
Lychees, fresh or canned, 6
Mango, 2 slices
Melon, 1 large slice
Passion fruit, 6
Peach, canned, 2 halves
Peach, fresh, 1 medium (1/2 cup)
Pear, 1 medium
Pineapple, canned, 2 rings
Pineapple, fresh, 1 large slice
Plums, 2 medium
Prunes, canned, 6
Nectarine, 1 medium
Raisins, 1 tbsp (1/4 cup)
Raspberries, 2 handfuls (1/2 cup)
Rhubarb, cooked, 2 heaped tbsp (1/3 cup)
Satsuma's, 2
Strawberries, 7 or 1/2 cup

Note: for the most part a handful is 1/4 cup vs. 2 handfuls being 1/2 cup.

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Member Comments About This Blog Post
  • no profile photo CD6666289
    Thanks for the info!

    Celia
    3750 days ago
  • no profile photo CD5233545
    thank you i am a fruit/veg addict this is great emoticon emoticon
    3755 days ago
  • no profile photo CD534346
    emoticon THANKS!!!! Have an awesome weekend!
    3756 days ago
  • PONYFARMER
    thank you
    3756 days ago
  • no profile photo CD2362834
    emoticon emoticon emoticon
    3756 days ago
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