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.

At a glance: what counts?

Some portions only count once in a day:

Find out more about 5 A Day portion sizes

Different types of fruit and vegetables

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.

These 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.

Find out more about food labels

Drinks and 5 A Day

Remember to keep fruit juice and smoothies to mealtimes to reduce the impact on teeth.

Do potatoes count towards my 5 A Day?

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 to 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're also usually eaten as starchy foods.

Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they're usually eaten in addition to the starchy food part of the meal.

Potatoes play an important role in your diet, 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.