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    GRACIEC   162,204
150,000-199,999 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!


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

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.

Member Comments About This Blog Post:
MIAMIRN 9/23/2015 12:36AM

    I'm doing BLC 29

Well this makes everything a lot easier.

Thanks so much!! emoticon emoticon

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ONELUCKYMAMA 8/19/2014 11:58AM

    Thank you so much for this info. It is just what I want and need!

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CHRISTINAJ1982 3/19/2014 3:46PM

    Thank you for sharing!

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ACACIA21 1/13/2014 3:49PM

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

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ROYALMAMMA3 10/22/2013 3:18PM

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

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FLOATNRN 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!

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CHANNYLEE07 4/6/2013 11:14PM

    Thanks for the info! Very helpful!

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GZELLEFRO 4/3/2013 12:41PM

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

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GRACIEC 2/26/2013 3:39PM

    Lettuce is under "Salad leaves"!

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2SNOWCRANES 2/26/2013 2:47PM

    great resource - but what about lettuce????

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CARDINALMJ 7/4/2012 8:32AM

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

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TORTISE110 3/29/2012 11:08AM

    great chart, thank you!

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MSMAKEOVER 3/22/2012 10:22AM

    emoticon emoticon

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SUSANFREE54 2/23/2012 8:38PM

    Thank you! Thank you!

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AYU_CHAN 6/4/2011 9:58AM

    This is very helpful! Thank you so much!

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HOLLY404040 5/17/2011 1:50PM


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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!!!

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VOODOOLADY1 3/1/2011 10:53AM

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

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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

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MCKATIE2 2/7/2011 11:16AM

    Thank you for sharing!

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SARAHSMITHM 1/29/2011 10:01PM

  Thanks for the wonderful informatin!

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ILOVEROSES 1/29/2011 6:31PM

    Thank you for sharing.

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COUNTRYGIRL1063 1/29/2011 1:22PM

    Thank you for this info.. comes in handy

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IVYLIBRA 1/29/2011 10:41AM

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

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PEGGYO 1/29/2011 9:09AM

    Thanks for the info

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LUVSBULLDOGS 1/28/2011 10:53PM

    Quick and easy, just what I like.

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CJJANISS 1/28/2011 9:57PM


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LITTLEDEBI 1/28/2011 9:41PM

    Thanks Gracie so important to weigh and measure everything. emoticon

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DENSMAMA 1/28/2011 9:37PM

    Thanks for sharing!

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