5 A DAY: what counts?

Almost all fruit and vegetables count towards your 5 A DAY, so it may be easier than you think to get your recommended daily amount.



What counts towards 5 A DAY?


  • Fruit and vegetables cooked in dishes such as soups, stews or pasta.
  • Beans and pulses. These only count as one portion a day, no matter how many you eat. This is because, although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables.

Frozen and canned fruit and veg

  • Frozen fruit and vegetables.
  • Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt.

Drinks and 5 A DAY

  • Diluting with water (still or sparkling) can make 150ml of fruit juice go further, if you're thirsty.
  • Remember to keep fruit juice and smoothies to mealtimes, to reduce the impact on teeth.

 For more details, see 5 A DAY FAQs.  

Do potatoes count towards my 5 A DAY?


In the UK, we get a lot of our vitamin C from potatoes. Although they typically only contain around 11-16mg of vitamin C per 100g of potatoes, we generally eat a lot of them.




Potatoes play an important role in your diet, even if they aren't cooked with salt or fat, even if they don't count towards your 5 A DAY. It's best to eat them without any added salt or fat. 

They're also a good source of fibre, so leave the skins on where possible, to keep in more of the fibre and vitamins. For example, if you're having boiled potatoes or a jacket potato, make sure you eat the skin too. 

5 A DAY: a wide variety

To get the most from your five portions, eat a wide variety of fruit and vegetables.



5 A DAY questions

If you have a question about 5 A DAY that isn't answered in our 5 A DAY FAQs, please email the 5 A DAY team at Public Health England, on: phe.enquiries@phe.gov.uk.

Page last reviewed: 12/12/2015

Next review due: 07/12/2018


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How much is 5 A DAY?


Media last reviewed: 11/07/2015

Next review due: 11/05/2018



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