Two broccoli spears or four heaped tablespoons of cooked kale, spinach, spring greens or green beans count as one portion.
Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or eight cauliflower florets count as one portion.
Three sticks of celery, a 5cm piece of cucumber, one medium tomato or seven cherry tomatoes count as one portion.
Tinned and frozen vegetables
Roughly the same quantity as you would eat for a fresh portion. For example, three heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as one portion each. For tinned, choose those canned in water, with no added salt or sugar.
Pulses and beans
Three heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas count as one portion each. Remember, however much you eat, beans and pulses count as a maximum of one portion a day.
Potatoes don’t count towards your 5 A DAY. This is the same for yams, cassava and plantain too. They are classified nutritionally as a starchy food, because when eaten as part of a meal they are usually used in place of other sources of starch, such as bread, rice or pasta. Although they don’t count towards your 5 A DAY, potatoes do play an important role in your diet as a starchy food. You can learn more in 5 A DAY: what counts?
Article courtesy of http://www.nhs.uk/