5 to 10 servings a day?
It's easier than you think!
Portions
5 to 10 servings a day?
It's easier than you think!
You can download for free our Serving Chart. It is a perfect home checklist for healthy eating. Use it to learn all the equivalent portions for fruit and vegetable servings.
If you eat at least one fruit and one vegetable at each main meal, and at snack times, you'll get enough fruit and vegetable servings to meet your daily needs.
A "serving" means:
1 medium-sized fresh fruit or vegetable
60 ml (¼ cup) dried fruit
125 ml (½ cup) juice
125 ml (½ cup) fruit or vegetables (fresh, frozen or canned)
250 ml (1 cup) salad or uncooked green leafy vegetables, or 125 ml (½ cup) cooked green leafy vegetables
Fruits
|
|
Apple | 1 medium |
Apricot | 3 fresh fruit |
Avocado | ½ fruit |
Banana | 1 medium |
Blueberrie | 125 ml, ½ t/c |
Cantaloupe* | 125 m, ½ t/c |
Cherrie | 20 fruits |
Clementine | 2 medium |
Fig fresh | 2 medium |
Fruit juice | 125 ml, ½ t/c |
Grape | 20 fruits |
Grapefruit | ½ fruit |
Honeydew melon | 125 ml, ½ t/c |
Kiwi | 1 large fruit |
Lychee | 10 fruits |
Mango | 125 ml, ½ t/c, ½ fruit |
Orange | 1 medium |
Papaya | ½ fruit |
Peach, plum, nectarine | 1 medium fruit |
Pear | 1 medium |
Pineapple | 125 mL, ½ t/c, 1 slice |
Rasberrie | 125 ml, ½ t/c |
Strawberrie | 125 ml, ½ t/c |
Tomato | 125 ml, ½ t/c |
Watermelon | 125 ml, ½ t/c |
Vegetables
|
|
Asparagus | 125 ml, ½ t/c, 6 spears |
Bean green, yellow | 125 ml, ½ t/c |
Beet | 125 ml, ½ t/c |
Broccoli | 125 ml, ½ t/c |
Brussels sprout | 125 ml, ½ t/c, 4 sprouts |
Carrot | 125 ml, ½ t/c, 1 large |
Cauliflower | 125 ml, ½ t/c, 4 flowerets |
Celery | 1 medium stalk |
Chinese cabbage | 125 ml, ½ t/c, cooked |
Corn | 1 ear, 125 ml, ½ t/c |
Cucumber | 125 ml, ½ t/c |
Eggplant | 125 ml, ½ t/c |
Endive | 250 ml, 1 t/c |
Leek | 125 ml, ½ t/c, ½ leek |
Lettuce | 250 ml, 1 t/c raw |
Mushroom | 125 ml, ½ t/c |
Pepper | 125 ml, ½ t/c, ½ medium |
Potato | 125 mL, ½ t/c, ½ medium |
Snow peas | 125 ml, ½ t/c |
Spinach | 250 ml, 1 t/c, raw |
Squash | 125 ml, ½ t/c |
Sweet potato | 125 m, ½ t/c |
Turnip | 125 ml, ½ t/c |
Vegetable juice | 125 ml, ½ t/c |
Zucchini squash | 125 ml, ½ t/c |
Canada's Food Guide recommends eating at least 1 dark green and one orange vegetable
every day. Some orange coloured (*) fruit varieties may be substituted for an orange vegetable
Daily fruit and vegetable servings
recommended by Canada's Food Guide
Children |
Ages 2-3 | Ages 4-8 | Ages 9-13 |
Boys and Girls |
 |  |  |
Adolescents |
Ages 14-18 |
Women | Men |
 |  |
Adults |
Ages 19-50 | Ages 51 and + |
Women | Men | Women | Men |
 |  |  |  |
Recommended servings
KIDS : |
Girls |
Boys |
Ages 2-3 |
4 |
4 |
Ages 4-8 |
5 |
5 |
Ages 9-13 |
6 |
6 |
ADOLESCENTS : |
Women |
Men |
Ages 14-18 |
7 |
8 |
ADULTS : |
Women |
Men |
Ages 19-50 |
7-8 |
8-10 |
Ages 51 and + |
7 |
7 |