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What a 'serve' of vegetables looks like

What a 'serve' of vegetables looks like

Healthy eating - what a serve of vegetables looks like


You don't need to read too much in this blog to realise I am passionate about helping people who cook for one to maximise the health benefits and nutritional value of the meals you cook.

In particular I focus on trying to eat the recommended 5 serves of vegetables a day - though for me, this often means trying to pack 5 serves of vegetables into one meal!

Despite being passionate about vegetables (of all the things to choose!) - I've found it difficult to find a definitive source of what 5 serves of vegetables looks like. I've also seen various different descriptions, e.g.:

  • by vegetable size, e.g. half a small red pepper / capsicum, or
  • by using cup measures, e.g. half a cup of cooked vegetables equals one serve

But those descriptions only lead to more questions, e.g.:

  • 'what does half a cup look like raw'?
  • is half a cup of peas the same as half a cup of brussel sprouts'? I wonder about how accurate the measures really are. For instance peas fit nicely into a cup, but the brussel sprouts don't - so am I being short changed on the amount of brussel sprouts I should be eating??
  • 'is what is defined as a 'small red pepper' in Sydney the same as in Perth or for that matter New York or Arizona'?

The guidelines across different sources are sort of the same, but definitely inconsistent. The most common guidelines seems to be that a serve of vegetables is 75  - 80 grams of a raw vegetable.  

Though it does get more complicated than this, e.g. The American Heart association says have defined a serve by calorie size, which is 25 calories per serve and the quantity may differ by vegetable.  

So to help make it easier to achieve this important health guideline, this post provides a rough guideline of what a serve of a vegetable looks. I've settled on what appears to be the most common guideline - 80 grams of uncooked vegetables.  

To help me (and hopefully you) - I am building up a library of what the recommended amount of raw vegetables looks like. 

I will build a library of photos over time.

If there is a vegetable you are keen to have added to the library of photos - let me know in the comments section.







3 items that ensure you can always prepare a basic dinner for one

3 items that ensure you can always prepare a basic dinner for one

Menu Plan and Meal Prep for One

Menu Plan and Meal Prep for One