There are lots of ways you can increase the number of serves you get each day.
But, what is a serve? What if you eat a bowl of salad? Or, a carrot. Or a few spoons of peas.
What makes a serve? It varies for different types of fruit and vegetables. Here’s a guide.
A serve of vegetables
A serve of fruit
One serve of vegetables is 75 grams or:
  • ½ cup cooked vegetables
  • 1 medium potato
  • 1 cup salad vegetables
  • ½ cup cooked legumes (dried beans, peas or lentils)
Illustration of a serve of vegetables


One serve of fruit is 150 grams of fresh fruit or

  • 1 medium-sized piece (eg. apple)
  • 2 smaller pieces (eg apricots)
  • 1 cup canned or chopped fruit
  • ½ cup (125mL) 100% fruit juice
  • 1½ tablespoon dried fruit (eg. Sultanas or 4 dried apricot halves)
Illustration of a serve of fruit
Choose fresh fruit instead of fruit juice or dried fruit. Juices have lower fibre content than fresh fruit. Dried fruit, if eaten in large quantities, can contribute to tooth decay because it contains a concentrated form of sugar that stick to your teeth.