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.
Some portions only count once in a day:
For more on typical portion sizes, see 5 A Day portion sizes.
Fruit and vegetables don't have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they're part of a meal or dish.
The following all also count towards your 5 A Day:
Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts. You can find the salt, sugar and fat content of ready-made foods on the label. For more information, see our page on food labels.
Remember to keep fruit juice and smoothies to mealtimes, to reduce the impact on teeth.
For more details, see 5 A Day FAQs.
No. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium.
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.
When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don't count towards your 5 A Day.
Other vegetables that don't count towards your 5 A Day are yams, cassava and plantain. They are also usually eaten as starchy foods.
Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day, because they are usually eaten in addition to the starchy food part of the meal.
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.
To get the most from your five portions, eat a wide variety of fruit and vegetables.
For 5 A Day recipe ideas, see 5 A Day recipes.
For more information about a healthy, balanced diet, see Food and diet.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.