Health authorities recommend that adults eat at least 2 serves of fruit and 5 serves of vegetables per day.

Adults 19-50 years old 51-70 years old 70+ years old
Serves of vegetables Men 6 5.5 5
Women 5 5 5
Serves of fruit Men 2 2 2
Women 2 2 2
Pregnant and breast feeding women 18 years or younger 19-50 years old
Serves of vegetables Pregnant 5 5.5
Breast feeding 5.5 7.5
Serves of fruit Pregnant 2 2
Breast feeding 2 2
Children 2-3 years old 4-8 years old 9-11 years old 12-13 years old 14-18 years old
Serves of vegetables Boys 2.5 4.5 5 5.5 5.5
Girls 2.5 4.5 5 5 5
Serves of fruit Boys 1 1.5 2 2 2
Girls 1 1.5 2 2 2

What is one serve?

What if you eat a bowl of salad? Or a carrot? Or a few spoons of peas? What makes a serve?

It varies for different types of fruit and vegetables. Here’s a guide.

One serve of vegetables is...

One serve of vegetables is 75 g

A serve of vegetables is 75 grams or:

  • ½ cup cooked vegetables
  • 1 cup raw vegetables
  • ½ cup cooked dried or canned beans, peas or lentils
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato

One serve of fruit is...

One serve of fruit is 150 g

A standard serve of fruit is 150 grams of fresh fruit or:

  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (with no added sugar)

Or only occasionally

  • ½ cup (125mL) 100% fruit juice no added sugar
  • 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)