Fruits and Veggies - Fresh Canned Frozen

What is a Serving?

How big is a serving of vegetables or fruit? Following Canada’s Food Guide, here are some examples to help serve as a guide:

One serving of vegetables or fruit = 1 medium-sized apple or orange (the size of a tennis ball)
1 medium stalk of broccoli (the length of a pen or the distance from your wrist to the top of your index finger)
1 cup (250 ml) of raw lettuce or spinach (size of your fist)
½ cup (125 ml) 100% fruit or vegetable juice (small juice glass)
½ cup (125 ml) of frozen peas or canned peaches (size of a computer mouse)

Quick Tip:

Start your day with a fruit. Include frozen berries in a smoothie or add them to cereal.