Advertisement -- Learn more about ads on this site.


    GRACIEC   133,660
SparkPoints
100,000 or more SparkPoints
 
 
Vegetable and Fruit Serving Size Chart

Friday, January 28, 2011

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

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

VEGETABLE SERVINGS: 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)
Broad beans 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 See Pulses
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 See Pulses
Lentils See pulses
Mixed salad Cereal bowl full (1 cup)
Mushrooms, button 14
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
Pulses, cooked: kidney beans, chickpeas, lentils etc 3 heaped tbsp (1/2 cup)
Salad leaves, lettuce etc 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 SERVINGS: 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 cup) 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 (1/2 cup)

Note: for the most part a handful is 1/4 cup vs. 2 handfuls being 1/2 cup.
SHARE
  Member Comments About This Blog Post:

CHRISTINAJ1982 3/19/2014 3:46PM

    Thank you for sharing!

Report Inappropriate Comment
ACACIA21 1/13/2014 3:49PM

    I did a search and found this. PERFECT! thanks so much for posting!!

Report Inappropriate Comment
ROYALMAMMA3 10/22/2013 3:18PM

    I was searching for a chart just like this. Thank you!!!

Report Inappropriate Comment
WISHNDREAMNDO 7/26/2013 1:11PM

    came across your blog today when looking for this info. I hope you don't mind but I copied it to my blog so I could easily refer to it. Thanks so much for posting this useful info!

Report Inappropriate Comment
CHANNYLEE07 4/6/2013 11:14PM

    Thanks for the info! Very helpful!


Report Inappropriate Comment
GZELLEFRO 4/3/2013 12:41PM

    Did anyone post blueberries? I'm assuming they're 1/2 cup, like strawberries. Thanks!

Report Inappropriate Comment
GRACIEC 2/26/2013 3:39PM

    Lettuce is under "Salad leaves"!

Report Inappropriate Comment
2SNOWCRANES 2/26/2013 2:47PM

  great resource - but what about lettuce????

Report Inappropriate Comment
CARDINALMJ 7/4/2012 8:32AM

    Thank you for sharing this. I've been searching for this information.

Report Inappropriate Comment
TORTISE110 3/29/2012 11:08AM

    great chart, thank you!

Report Inappropriate Comment
MSMAKEOVER 3/22/2012 10:22AM

    emoticon emoticon

Report Inappropriate Comment
SUSANFREE54 2/23/2012 8:38PM

    Thank you! Thank you!

Report Inappropriate Comment
AYU_CHAN 6/4/2011 9:58AM

    This is very helpful! Thank you so much!

Report Inappropriate Comment
HOLLY404040 5/17/2011 1:50PM

    emoticon

Report Inappropriate Comment
NATALIE225 4/4/2011 2:59PM

    Thanks! I've decided to be better about eating my fruits/veggies and realized...I don't know how many servings things are! This is very helpful!!!

Report Inappropriate Comment
VOODOOLADY1 3/1/2011 10:53AM

    Awesome! Exactly what I was searching for. Thanks for takin' the time. emoticon

Report Inappropriate Comment
GEEK_LOVER 2/8/2011 9:51PM

    This is GREAT! I was wondering how I was supposed to know what a "serving" really was for each fruit/veggie. emoticon

Report Inappropriate Comment
MCKATIE2 2/7/2011 11:16AM

    Thank you for sharing!

Report Inappropriate Comment
SARAHSMITHM 1/29/2011 10:01PM

  Thanks for the wonderful informatin! http:www.declutterthehouse.com

Report Inappropriate Comment
ILOVEROSES 1/29/2011 6:31PM

    Thank you for sharing.

Report Inappropriate Comment
COUNTRYGIRL1063 1/29/2011 1:22PM

    Thank you for this info.. comes in handy

Report Inappropriate Comment
IVYLIBRA 1/29/2011 10:41AM

    I've been wishing for something like this! Thanks so much!!

Report Inappropriate Comment
PEGGYO 1/29/2011 9:09AM

    Thanks for the info

Report Inappropriate Comment
LUVSBULLDOGS 1/28/2011 10:53PM

    Quick and easy, just what I like.

Report Inappropriate Comment
CJJANISS 1/28/2011 9:57PM

    emoticon

Report Inappropriate Comment
LITTLEDEBI 1/28/2011 9:41PM

    Thanks Gracie so important to weigh and measure everything. emoticon

Report Inappropriate Comment
DENSMAMA 1/28/2011 9:37PM

    Thanks for sharing!

Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.
 


Other Entries by GRACIEC