Most adults should aim for about 2 to 3 portions of fruit a day as part of at least 5 portions of fruit and vegetables combined. The NHS defines an adult portion as 80 g, such as one apple, banana, pear or orange, two plums, a handful of grapes or berries, or a 30 g portion of dried fruit. A 150 ml glass of fruit juice or smoothie counts only once a day. Eating more vegetables than fruit is a good balance, but fruit’s natural sugar isn’t a reason to avoid it: whole fruit is linked with better health, while fruit juice and sugary foods are the sugars to limit.
What counts as a portion of fruit?
| Fruit | One adult portion (80 g) |
|---|---|
| Apple, pear, banana, orange, nectarine | 1 medium fruit |
| Plums, kiwis, satsumas | 2 fruits |
| Grapes, cherries, berries | A handful, about 14 grapes or 7 strawberries |
| Large fruit such as melon or pineapple | 1 large slice (5 cm) |
| Grapefruit | Half a fruit |
| Mango | 2 slices (5 cm) |
| Canned fruit in juice | 3 heaped tablespoons |
| Dried fruit | 30 g, about 1 heaped tablespoon of raisins, 3 prunes or 2 figs |
| Fruit juice or smoothie | 150 ml, counts once a day only |
For children, a portion is roughly the amount that fits in the palm of their hand.
Why fruit is good for you
- Fiber, which supports digestion and helps keep you full.
- Vitamins and minerals, especially vitamin C, potassium and folate.
- Plant compounds such as flavonoids and carotenoids.
- Water, which contributes to hydration.
- A naturally sweet alternative to cakes, biscuits and sweets.
A large analysis of studies published in the International Journal of Epidemiology found that eating more fruit and vegetables, up to about 800 g a day, was associated with lower risks of heart disease, stroke, cancer and early death. Most of the benefit came from reaching at least 5 portions a day.
Can you eat too much fruit?
For most people, it’s hard to eat too much whole fruit, because its fiber and water make it filling. But there are a few things to bear in mind:
- Juice and smoothies: blending or juicing releases sugars, which then count as free sugars. The NHS advises limiting juice and smoothies to 150 ml a day. Our comparison of smoothies vs juice explains more.
- Dried fruit is sticky and concentrated, so it’s best eaten with meals to protect your teeth. Our article on whether dried fruit is healthy covers this.
- Calories: if you’re managing your weight, a few portions a day is plenty; fruit is lower in calories than most snacks, but it isn’t calorie-free.
- Digestion: some people with irritable bowel syndrome find certain fruits, such as apples, pears and mangoes, trigger symptoms.
Fruit and blood sugar
Whole fruit is linked with a lower risk of type 2 diabetes, while fruit juice is linked with a higher risk, according to a large BMJ study. People with diabetes should still eat fruit, ideally spreading it through the day, choosing whole fruit over juice, and pairing it with protein or fat. Our list of low-sugar fruits helps you choose, and our type 2 diabetes diet guide explains how fruit fits in.
Fruit vs vegetables
Vegetables are generally lower in sugar and calories than fruit, so many experts suggest that more of your 5 a day should come from vegetables. A good target for many adults is 2 to 3 portions of fruit and 3 or more portions of vegetables. Our guide on how to eat more vegetables has easy ideas.
Easy ways to eat more fruit
- At breakfast: add berries or banana to porridge, cereal or yogurt.
- As snacks: keep a fruit bowl on the table and fruit in your bag.
- In salads: add orange segments, apple, pomegranate or berries.
- For dessert: baked apples, fruit salad or frozen berries with yogurt. Our fruit salad with lime and mint takes 20 minutes.
- Frozen and canned fruit are just as healthy and cheaper, and they keep longer.
- Eat the rainbow: choose different colors through the week. Our guide to eating the rainbow explains why.
Fruit on special diets
- Keto: most fruit is limited; small portions of berries fit best.
- Kidney disease: some people need to limit high-potassium fruits such as bananas, oranges and dried fruit; follow your kidney team’s advice.
- Medicines: grapefruit interacts with some medicines; check the leaflet or ask your pharmacist.
A day with 5 a day
Here’s how easily fruit and vegetables add up:
- Breakfast: porridge with a handful of berries (1 portion of fruit).
- Mid-morning: an apple (1 portion of fruit).
- Lunch: a salad with tomatoes, cucumber and peppers (1 portion of vegetables).
- Afternoon: carrot sticks with hummus (1 portion of vegetables).
- Dinner: a stir-fry with broccoli and green beans (1 or 2 portions of vegetables).
- Dessert: a sliced orange or kiwi (1 portion of fruit).
That’s 3 portions of fruit and 3 to 4 of vegetables, without much effort. Frozen and canned produce work just as well and help on busy days.
Fruit for children
Children need fruit and vegetables too, in smaller portions roughly the size of their palm. Offer a variety, include fruit at breakfast and as snacks, and keep juice to a small glass with a meal. Our tips on getting kids to eat vegetables work for fruit too.
Common questions
Is it OK to eat fruit every day?
Yes. Eating a variety of fruit every day is part of a healthy diet for almost everyone.
Is fruit sugar bad for you?
The sugar in whole fruit comes with fiber, water and nutrients and isn’t counted as free sugar. It’s the sugar in juice, sweets and sugary drinks that most people need to cut down on.
Should I eat fruit on an empty stomach?
There’s no evidence that timing matters for most people. Eat fruit whenever suits you.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
