How many fruits and vegetables do you need to eat per day, what counts as one portion, do potatoes, juice, and frozen berries count, how much do we actually eat in Lithuania, and how to get in 5 portions without much effort.
"Eat more fruits and vegetables" is advice we have heard so many times that it sounds like background noise. However, when you try to check your plate, questions immediately arise. How much is "more"? Do potatoes, juice, and frozen blueberries count? Fortunately, the answers are quite simple.
In this article, we rely on data and scientific research from the World Health Organization (WHO), the British National Health Service (NHS), the European Commission, and Eurostat. You will find the sources at the end of the article, and they are marked with numbers in the text, for example [1]. If you are interested in fruits and vegetables because of fiber, start with our guide "Fiber: what is it and where is it abundant?".
What is the daily norm for fruits and vegetables?
The short answer: for adults, at least 400 g of fruits and vegetables per day. This is approximately 5 portions of 80 g each.
- The WHO recommends that everyone over 10 years of age should eat at least 400 g of fruits and vegetables per day [1, 3].
- For children, the WHO specifies lower amounts: at least 250 g for children aged 2–5, and at least 350 g per day for children aged 6–9 [1, 3].
- The NHS turns this same idea into an easy-to-remember "5 a day" rule: at least 5 portions of various fruits and vegetables, where one portion is 80 g [4, 6]. This is 5 portions in total, not 5 different fruits and vegetables [6].
| For whom | Daily recommendation | Source |
|---|---|---|
| Adults and children from 10 years old | at least 400 g of fruit and vegetables | WHO [1, 3] |
| Children 6–9 years old | at least 350 g | WHO [1, 3] |
| Children 2–5 years old | at least 250 g | WHO [1, 3] |
| Adults | at least 5 portions of 80 g each | NHS [4, 6] |
| Children | at least 5 portions, portion based on child's palm size | NHS [5] |
Note: 400 g is the minimum, not the maximum amount.
What is one portion?
The NHS defines a portion very specifically [4]:
- 80 g of fresh, frozen, or canned fruits and vegetables is one portion.
- 30 g of dried fruit is one portion. This is equivalent to about 80 g of fresh fruit. It is better to eat dried fruit during a meal, as snacking on it between meals can promote tooth decay.
- 150 ml of juice or smoothie only counts as one portion per day, no matter how much is consumed.
- Legumes (lentils, chickpeas, beans) also only count as one portion per day, no matter how much is consumed. This rule does not apply to green beans.
To avoid constant weighing, the NHS provides portion examples [5]:
| Product | One portion (approx. 80 g) |
|---|---|
| Medium-sized fruit | 1 apple, banana, pear, orange, or nectarine |
| Small fruit and berries | 2 plums, 2 kiwis, 3 apricots, 7 strawberries, or 14 cherries |
| Frozen berries | 2 handfuls (4 heaped tablespoons) of frozen blueberries |
| Dried fruit | 1 heaped tablespoon of raisins or 3 dried plums |
| Green vegetables | 2 broccoli spears or 2 heaped tablespoons of cooked spinach |
| Cooked vegetables | 3 heaped tablespoons of cooked carrots, peas, or corn |
| Salad vegetables | 1 medium tomato, 7 cherry tomatoes, a 5 cm piece of cucumber, or 3 celery sticks |
| Legumes | 3 heaped tablespoons of beans (no more than 1 portion per day) |
Do potatoes, juice, frozen fruits and berries count?
Here is a short summary:
| Product | Does it count? | Source |
|---|---|---|
| Potatoes | No. It is a starchy food | [4, 7] |
| Sweet potatoes, parsnips, swedes, turnips | Yes | [4] |
| Frozen fruits, vegetables and berries | Yes, 80 g is one portion | [1, 4] |
| Canned fruits and vegetables | Yes, if without added sugar and salt | [1, 4] |
| Dried fruits | Yes, 30 g is one portion | [4] |
| Juice and smoothies | Only one portion per day, up to 150 ml | [4] |
| Legumes | Only one portion per day | [4] |
| Vegetables in soups, stews, sauces | Yes, but store-bought ones may contain high levels of salt, sugar or fat | [4] |
Potatoes. The European Commission's health promotion knowledge portal indicates that potatoes, sweet potatoes, cassava, and other starchy root vegetables are not classified as fruits and vegetables [7]. The NHS also does not count potatoes, but does count sweet potatoes, parsnips, and turnips [4]. You can have potatoes on your plate; they just don't replace vegetables.
Juice. The WHO reminds us that most juices, even without added sugar, contain high amounts of free sugars [1]. The NHS explains that blending fruit releases its sugars, so it is better to drink juice during a meal and no more than 150 ml per day [4]. Why free sugars are important, we write about in the article "Sugar and hormones: how sweets are related to insulin, hunger hormones, and stress".
Frozen and canned. The WHO indicates that fresh fruits and vegetables are an excellent choice, but frozen and canned ones are also suitable if they do not contain added sugar or excessive sodium [1]. Thus, frozen berries in winter count exactly the same.
How many fruits and vegetables do we actually eat?
In Europe, few meet the recommendation. According to 2019 Eurostat data [8, 9]:
- Only 12% of EU residents consume the recommended 5 or more portions daily [8].
- Every third EU resident (33%) reported not eating any fruits or vegetables daily, and 55% consume 1–4 portions [8].
- The most people consuming 5 or more portions are in Ireland (33%) and the Netherlands (30%), the least in Romania (2%) [8].
| Portions per day | EU average | Lithuania |
|---|---|---|
| 0 portions | 32.9% | 41.0% |
| 1–4 portions | 54.7% | 43.1% |
| 5 and more portions | 12.4% | 15.9% |
| 5 and more portions: men | 10% | 12.7% |
| 5 and more portions: women | 15% | 18.7% |
In Lithuania, the share of people eating 5 portions is slightly higher than the EU average, but there are also more people not eating fruits and vegetables daily: 41.0% [9]. Therefore, for many, the first step is not 5 portions, but at least one or two daily.
Why is it worth eating more fruits and vegetables?
The WHO considers fruits and vegetables an important part of a healthy diet and notes that many people do not eat enough of them [1].
- Nutrients. The NHS points out that fruits and vegetables are a good source of vitamins and minerals, including folate, vitamin C, and potassium, and different products provide different combinations of fiber, vitamins, and minerals [6]. This is precisely why it is recommended to eat not only a lot but also a variety.
- Fiber. The NHS calls fruits and vegetables an excellent source of fiber [6]. How much fiber is recommended per day, we write in detail in the article "How much fiber is needed per day? Recommendations, tables, and a daily menu example".
- Chronic non-communicable diseases. The WHO states that fruits and vegetables, as part of a diet low in fat, sugar, and salt, can reduce the risk of some chronic non-communicable diseases, including cardiovascular diseases and certain types of cancer [2]. The WHO estimates that in 2017, approximately 3.9 million deaths worldwide were related to insufficient intake of fruits and vegetables [2].
In a large 2017 meta-analysis, Aune and colleagues summarized prospective observational studies. Each additional 200 g of fruits and vegetables per day was associated with a lower risk [10]:
- risk of coronary heart disease lower by 8%;
- risk of stroke lower by 16%;
- general risk of cardiovascular diseases lower by 8%;
- general cancer risk lower by 3%;
- overall mortality lower by 10%.
The connection was visible up to about 800 g per day, and in the case of general cancer risk, up to 600 g [10]. These are observational studies, so they show associations rather than proving cause: the authors themselves note that their calculations are only valid if the observed relationships are causal [10].
Why a variety of plant products is important for the gut, we write in the article "Why is dietary variety essential for gut health? The importance of fiber", and about compounds in colorful berries and vegetables, read in the article "Antioxidants – what are they and where are they abundant?".
Important: these study data are about fruits, vegetables, and diet in general. They are not a description of the effect of the fruttberry product and do not replace a consultation with a doctor or nutritionist.
Daily example: how to get 5 portions
5 portions sounds like a lot until you see them spread throughout the day. Portion sizes are taken from NHS examples [5]:
| Meal | What you eat | Portions |
|---|---|---|
| Breakfast | Oatmeal with 2 handfuls (4 heaped tablespoons) of frozen blueberries | 1 |
| Snack | Medium apple | 1 |
| Lunch | Sandwich and salad: 1 medium tomato and a 5 cm piece of cucumber | 2 |
| Dinner | Fish or chicken with 3 heaped tablespoons of cooked carrots and potatoes | 1 (potatoes do not count) |
| Total | 5 | |
| If you want more | Add 3 heaped tablespoons of beans or 2 broccoli spears to dinner | +1 |
The most important thing is that there should be fruit or vegetables in almost every meal. You will find ideas for the first meal of the day in the article "Fiber for breakfast: how to include more?".
Practical tips for every day
- Start with one extra portion. Add one, and after a week, add another.
- Choose seasonal Lithuanian vegetables. In autumn and winter, carrots, beets, cabbage, pumpkins, parsnips, and turnips are great. They are cheap, keep well, and are suitable for soups and stews.
- Keep a supply of frozen berries and vegetables. Frozen products count just like fresh ones [1, 4]. A handful of frozen blueberries, currants, or raspberries in porridge or yogurt is the quickest portion in winter.
- Add vegetables where you don't expect them. Grated carrot in meatballs, spinach in an omelet.
- Choose whole fruit instead of juice. Juice only counts once a day, and the sugar it contains is classified as free sugars [1, 4].
- Keep fruit in sight. A bowl of apples on the table will remind you of a snack.
More seasonal ideas can be found in the article "Autumn nutrition: how to take care of your body during the cold season?".
And what about children?
The NHS indicates that children should also eat at least 5 portions of various fruits and vegetables per day [5]. However, their portions are smaller: how much food a child needs depends on age, body size, and physical activity. The NHS offers a simple guide: one portion is as much as the child can fit in their palm [5]. The WHO specifies amounts for children in grams: at least 250 g per day for children aged 2–5, and at least 350 g for 6–9 year olds [1].
For specific amounts, especially if the child is a picky eater or has health issues, consult a doctor or nutritionist.
Fiber for your daily life: fruttberry fiber mix
First, we will say clearly: fruttberry fiber mix is not a portion of fruit or vegetables and does not replace them. The freeze-dried berries in the mix provide flavor and color, but a teaspoon of the mix is not counted towards the 5 portions per day. Fruits and vegetables provide not only fiber but also vitamins and minerals.
We created fruttberry out of personal need, because we wanted a fiber mix that would be pleasant to drink every day and would not contain added sugar. This is a simple way to supplement your diet with fiber on days when you can't get it from food. The mix is intended for adults.
Ingredients
- Psyllium husk is the base of the mix.
- Inulin from agave is a soluble fiber fermented in the gut.
- Freeze-dried strawberries (12%) and blackcurrants (8%) provide flavor and color from real berries, not flavoring.
- Glucomannan from konjac (amorphophallus) tubers is another soluble fiber.
How much fiber in one teaspoon?
100 g of the mix contains 77 g of fiber. In an independent study by the KTU Food Institute, our mix sample was found to have as much as 84.4 g of fiber per 100 g. One teaspoon (5 g) provides about 3.86 g of fiber and only 11 kcal. The mix does not contain added sugar, gluten, lactose, or preservatives, and is suitable for vegans.
Mix one teaspoon in 200–250 ml of water and drink immediately. Increase the amount gradually, every 3–4 days. Since fiber expands, always drink with enough liquid: drinking too little fluid can cause it to clog the throat or esophagus. Why we chose psyllium as the base for the mix, we write in the article "Psyllium: what is it and how to use it?".
If you want to have a portion always at hand, choose 30 portions of 5 g. For home, the most convenient is the 250 g package.
All fruttberry dietary fiber in one place.
Frequently asked questions about fruit and vegetable intake
How many fruits and vegetables need to be eaten per day?
The WHO recommends at least 400 g of fruits and vegetables per day for adults and children from 10 years old [1]. The NHS expresses this as at least 5 portions of 80 g each [4, 6].
What is one portion of fruit or vegetables?
According to the NHS, this is 80 g of fresh, frozen, or canned fruit and vegetables, or 30 g of dried fruit [4]. For example, a medium apple or 7 strawberries [5].
Are potatoes vegetables that count?
No. Potatoes and other starchy root vegetables do not count towards your fruit and vegetable intake [4, 7]. Sweet potatoes, parsnips, and turnips do count [4].
Can you get your 5 portions from juice?
No. Juice and smoothies only count as one portion per day, up to 150 ml, no matter how much you drink [4]. The WHO reminds us that juice contains high levels of free sugars [1].
Can a fiber supplement replace fruit and vegetables?
No. A fiber supplement does not count towards fruit and vegetable portions and does not replace them. It can only supplement your diet with fiber, while fruit and vegetables remain essential on your daily plate.
Sources
- World Health Organization. Healthy diet. Fact sheet, January 26, 2026.
- World Health Organization. Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases. e-Library of Evidence for Nutrition Actions (eLENA), updated 2023.
- World Health Organization. WHO updates guidelines on fats and carbohydrates. July 17, 2023. Full document: Carbohydrate intake for adults and children: WHO guideline. Geneva: WHO, 2023.
- NHS. 5 A Day: what counts? Reviewed 2026.
- NHS. 5 A Day portion sizes. Reviewed 2026.
- NHS. Why 5 A Day? Reviewed 2026.
- European Commission, Health Promotion and Disease Prevention Knowledge Gateway. Fruit and vegetables. Reviewed 2026.
- Eurostat. How much fruit and vegetables do you eat daily? January 4, 2022.
- Eurostat. Daily consumption of fruit and vegetables by sex, age and educational attainment level (hlth_ehis_fv3e). European Health Interview Survey, 2019. Data updated 2024.
- Aune D, Giovannucci E, Boffetta P et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. 2017;46(3):1029–1056.
The information provided is general in nature and does not replace the advice of a doctor or nutritionist. Scientific data provided concerns fiber and nutrition in general and is not a description of the properties of any specific product. If you have chronic illnesses, are taking medication, are pregnant, or are breastfeeding, consult a healthcare professional before starting to use food supplements. A food supplement does not replace a varied and balanced diet.
