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What's does a serving look like?

We all know we should eat more fruit and vegetables, but "five serves a day" only helps if you know what a serve actually looks like.

A serving is often smaller—or larger—than you might expect, and it's not always easy to picture without a set of scales handy.

Drawn from our scientific Bioactive Master Files, the guides below show you what a single serving of common fruits and vegetables looks like, both by measurement and by everyday visual comparisons, so you can size up your plate at a glance and feel confident you're getting the variety and amount your body needs.

For further information on recommended serve sizes, visit Eat for Health.

Serving of almonds

ALMOND

Average almond weight: 1.2 g ​

One serve of almond (23 in a cup): 28.3 g 

Serving of blueberries

BLUEBERRY

Average blueberry weight: 1.32 g – 2.41 g

One serve (punnet) of blueberry (in a cup): 125.0 g

serving of broccoli

BROCCOLI

Average broccoli weight: 20.0 - 40.0 g

One serve of broccoli (in a cup): 75.0 g

Average broccolini weight: 19.1 - 29.0 g

One serve of broccolini (in a cup): 75.0 g

serving of carrot

CARROT

Average carrot (small - large) weight: 74.0 g - 129.0 g

One serve of carrot (in a cup): 75.0 g

Average baby carrot weight: 18.0 g

One serve of baby carrot (in a cup): 85.0 g

serving of cauliflower

CAULIFLOWER

Average cauliflower (heat or ‘curd’) weight: 1000.0 g

Average cauliflower (floret) weight: 35.0 g

One serve of cauliflower (in a cup): 75.0 g

serving of garlic

GARLIC

NIP Values shown for: 100.0 g.

Average garlic bulb weight (6 - 12 cloves): 40.0 - 70.0 g

One serve of garlic (1 clove): 5.0 - 15.0 g

serving of olives

OLIVE

Average olive weight: 4 g (Range: 2–5 g)

One serve of olives (4–10 in a cup): 20.0 g

serving of olive oil

OLIVE OIL

One serve of olive oil (1–2 teaspoons): 10 mL

serving of onion

ONION

Average brown, red, white onion weight: 142.0 g

One serve of onion (in a cup): 75.0 g

serving of shallot

SHALLOT

Average shallot weight: 25.0 g

One serve of shallot (in a cup): 5.5-6.0 g

serving of orange

ORANGE

Average Orange weight: 123.0 g

One serve of Orange (1 Orange): 123.0 g

serving of orange juice

ORANGE JUICE

One serve of Orange Juice: 125.0 mL

serving of pumpkin

PUMPKIN

Average pumpkin (small - large) weight: 1.2 – 8.0 kg

One serve of pumpkin (in a cup): 75.0 g

serving of tomato

TOMATO

Average tomato weight: 8.0 – 152.0 g

Common (152.0 g)

Plum (124.0 g)

Cherry (8.0 g)

One serve of tomato (in a cup): 75.0 g

serving of walnut

WALNUT

Average walnut weight: 3.0 g

One serve of walnut (10 in a cup): 30.0 g

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