Everday vegetables
| Vegetable | Portion equivalent to 80g (As eaten, edible portion, drained if canned) |
|---|---|
| Ackee: canned | 3 heaped tablespoons |
| Artichoke | 2 globe hearts |
| Asparagus: canned | 7 spears |
| Asparagus: fresh | 5 spears |
| Aubergine | 1/3rd aubergine |
| Beans, black eye: cooked | 3 heaped tablespoons |
| Beans, broad: cooked | 3 heaped tablespoons |
| Beans, butter: cooked | 3 heaped tablespoons |
| Beans, cannelloni: cooked | 3 heaped tablespoons |
| Beans, French: cooked | 4 heaped tablespoons |
| Beans, kidney: cooked | 3 heaped tablespoons |
| Beans, runner: cooked | 4 heaped tablespoons |
| Beansprouts: fresh | 2 handfuls |
| Beetroot: bottled | 3 'baby' whole, or 7 slices |
| Broccoli | 2 spears |
| Brussel sprouts | 8 Brussel sprouts |
| Cabbage | 1/6th small cabbage or 2 handfuls sliced |
| Cabbage: shredded | 3 heaped tablespoons |
| Carrots: canned | 3 heaped tablespoons |
| Carrots: fresh slices | 3 heaped tablespoons |
| Carrots: shredded | 1/3 cereal bowl |
| Cauliflower | 8 florets |
| Celery | 3 sticks |
| Chick peas | 3 heaped tablespoons |
| Chinese leaves | 1/5th 'head Chinese leaves |
| Courgettes | Half a large courgette |
| Cucumber | 2-inch piece |
| Curly kale: cooked | 4 heaped tablespoons |
| Karela | Half a karela |
| Leeks | 1 leek (white portion only) |
| Lentils | 3 tablespoons |
| Lettuce (mixed leaves) | 1 cereal bowl |
| Mangetout | 1 handful |
| Mixed vegetables: frozen | 3 tablespoons |
| Mushrooms: button | 14 button or 3 handfuls of slices, 3-4 heaped tablespoons |
| Mushrooms: dried | 2 tablespoons or handful porcini |
| Okra | 16 medium |
| Onion: dried | 1 heaped tablespoon |
| Onion: fresh | 1 medium onion |
| Parsnips | 1 large |
| Peas: canned | 3 heaped tablespoons |
| Peas: fresh | 3 heaped tablespoons |
| Peas: frozen | 3 heaped tablespoons |
| Pepper: canned | Half a pepper |
| Pepper: fresh | Half a pepper |
| Pigeon peas: canned | 3 heaped tablespoons |
| Radish | 10 radishes |
| Spinach: cooked | 2 heaped tablespoons |
| Spinach: fresh | 1 cereal bowl |
| Spring greens: cooked | 4 heaped tablespoons |
| Spring onion | 8 onions |
| Sugarsnap peas | 1 handful |
| Swede: diced and cooked | 3 heaped tablespoons |
| Sweetcorn: baby | 6 baby corn |
| Sweetcorn: canned | 3 heaped tablespoons |
| Sweetcorn: on the cob | 1 cob |
| Tomato puree | 1 heaped tablespoon |
| Tomato: canned plum | 2 whole |
| Tomato: fresh | 1 medium, or 7 cherry |
| Tomato: sundried | 4 pieces |