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  • Page | Last updated: 13 Jan 2025

Food-Based Dietary Guidelines recommendations for vegetables

Health Promotion Knowledge Gateway

Summary of FBDG recommendations for vegetables for the EU, Iceland, Norway, Switzerland and the United Kingdom

Due care was taken to ensure factually correct information. Food groupings and food group names differ across individual FBDGs; the ones used here are a compromise to present the information in a structured way. Differences such as those in number of portions and portion sizes were kept unaltered. The original country FBDGs and the responsible national public health authorities remain the only qualified points of reference.

Country

Quantitative recommendations

Qualitative recommendations

Portion size

BelgiumAt least 300 g daily

- Divide your vegetable consumption over several meals.

- Prefer fresh, frozen from raw, or dehydrated vegetables.

- Choose vegetables according to seasonal availability.

-
Notes: Each serving of vegetable soup should contain at least 80 g of vegetables (200 ml). Half a plate of vegetables amounts to an average of 200 g. A tomato, a medium-sized carrot or chicory bulb each weigh about 100 g.
Bulgaria-

- Consume vegetables both raw and in dishes, in sandwiches, as vegetable fillings, etc.

- Replace pickles with raw, frozen vegetables or unsalted canned vegetables.

-
Czechia---
DenmarkRefer to Fruit and Vegetables--

Country

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Portion size

GermanyEat at least 400 g vegetables per day:
300 g cooked vegetables and 100 g raw vegetables or salad or
200 g cooked vegetables and 200 g raw vegetables or salad.

- Consume daily.

- Choose local produce in season for minimal climate impact.

E.g. 1 small cabbage turnip, 1 bell pepper, 1 handful of lentils or peas.
Estonia

- At least 1/2 plate should be vegetables.

- 3-5 portions vegetables daily.

- Give priority to fresh vegetables. About half of the vegetables should be cooked.

- Vary.

- Mushrooms: not too often in large quantities (not very digestible proteins).

- Germinated grains: cannot substitute vegetables, eat in moderation, check safety.

Average 100 g. 150 g variety of vegetables (e.g. celery, rhubarb, asparagus, fennel), 125 g leafy vegetables, 100 g cabbage, 100 g onion, grass and leek, green onion, 100 g beans or green beans, 80 g root vegetables, 80 g fruit vegetable (eg tomato, cucumber, bellpepper, zucchini, chilli peppers, aubergine, pumpkin), 20 g garlic, 130 g fresh mushroom, 100 g vegetables salad with juice or sauce, 100 g vegetables salad with oil, 100 g vegetable salad with sour cream or mayonnaise, 80 g vegetable juice, 60 g canned vegetables (without oil), 60 g canned vegetables (with oil), 20 g germinated grains. Portions given for edible parts. 1 portion ≈ 30 kcal.
Note: Excl: potatoes (grains), avocados (added fats), soy products (other foods/beverages)

Country

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Qualitative recommendations

Portion size

Ireland-

- Base meals on vegetables and salad.

- Eat a variety of coloured vegetables to benefit from different minerals and vitamins. Most vegetables are fat-free.

1/2 cup cooked vegetables (fresh or frozen), 1 bowl salad (lettuce, tomato, cucumber), 1 bowl homemade veg soup.
Notes: Eat a variety of coloured vegetables to benefit from different minerals and vitamins. Most vegetables are fat-free.
Greece4 servings of vegetables per day.Include a variety of vegetables. Prefer seasonal vegetables.150-200 g (raw or cooked)
Note: Potatoes excluded
SpainAt least 3 servingsIncrease the consumption of cruciferous vegetables (sprouts, cabbage and radishes) and dark green leafy vegetables (spinach, chard, etc.).

One serving=150-200 g.

Examples: a normal size flat plate of assorted salad, a plate of cooked vegetables or a vegetable soup

Country

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Qualitative recommendations

Portion size

France--80-100 g
Croatia-Prefer fresh and seasonal produceA portion is as much [fruit or] vegetables as you can fit in your hand
Note: Potato consumption does not count as a portion of vegetables
Italy2.5-3 portions of vegetables per dayTo increase consumption, include fruit and vegetables in all meals and as snacks80 g of leafy salads; 200 g of vegetables (broccoli, carrots, mushrooms, peppers, tomatoes, eggplant, zucchini, cauliflower, etc)

Country

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Portion size

Cyprus3-5 portions/ d

- Legumes and vegetables for fibre.

- Brightly coloured vegetables (such as spinach, carrots) preferred.

- It is recommended to increase the consumption of fruit and vegetables.

1 cup of raw vegetables and half a cup cooked vegetables. 1/2 cup (120 ml) vegetable juice.
LatviaAt least 300 g of vegetables every day

- Try to fill at least half of the plate with fresh, steamed or stewed vegetables.

- Vegetable juices should be consumed less frequently and in small amounts.

1 bowl of lettuce; half a sweet pepper; 1 medium-sized vegetable (tomato, carrot); 3 tablespoons of green peas, green beans or any chopped, fresh or stewed vegetables; A glass of vegetable juice
Lithuania300 g vegetables-One serving of vegetables corresponds to a bowl of salad, a medium-sized cucumber, etc
Note: Potato consumption does not count as a portion of vegetables

Country

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Portion size

Luxembourg5 portions of fruit and vegetables a day-80-100g : an average-sized tomato; a bowl of soup; 2 handfuls of chopped vegetables, etc
Hungary-

- Eat at each main meal red, orange, and dark green vegetables such as tomatoes, carrots, broccoli.

- Eat dry legumes (eg beans, lentils, chickpeas, soybeans) in soups or salads, e.g. fresh, frozen, canned, pickled vegetables: all count.

- Choose products with less salt.

100 g fresh, steamed, or boiled seasonal vegetables (e.g. 1 medium pepper or tomato) or 1 small salad dish.
Malta3- 5 servings/d (min. 240 g).

- Select from a wide variety of vegetables (best if local and in season).

- Choose fresh or frozen vegetables/fruit rather than canned.

1 serving = 80 g

Country

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Portion size

Netherlands

- 1-3 yr: 50-100 g vegetables per day

- 4-8 yr: 100-150 g vegetables per day

- 9-13 yr: 150-200 g vegetables/d

- 14 yr and older: at least 250 g vegetables/d

- Green peas, sugar peas, broad beans, and butter beans are classified as vegetables.

- Vegetable juices are considered as sugar-containing beverages.

50 g
Austria3 portions/d of vegetables and/or legumes are idealEat a part of the vegetables raw and consider regional/ seasonal produce in your selection.1 portion corresponds to 200-300 g of cooked vegetables, 100-200 g of raw vegetables, 75-100 g of salad, 200 ml of vegetable juice
Poland3/4 of your fruit and vegetables consumption (at least 300 g).--

Country

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Portion size

Portugal3-5 servings/dWhen possible prefer fresh vegetables, local and in season.2 cups of raw (180g), 1 cup of cooked vegetables (140g).
Romania3-4 servings-½ cup fresh or cooked vegetable (cup cooked vegetable leaves, ½ cup cooked vegetables, ¾ cup tomato juice, a medium potato).
Notes: Potatoes included
Slovenia250 to 400 g daily--
Note: Potatoes do not count as vegetables.

Country

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Portion size

Slovakia3-5 servings vegetables/d

- Give preference to organic and seasonal products.

- Preferably raw.

- Eat a lot of vegetables.

1 cup (200 ml) of vegetables
Finland250g/d, part of fruit and vegetables guidelines as above-1.5 dl of salad or grated raw vegetables
Sweden-Choose high-fibre vegetables such as root vegetables, cabbage, cauliflower, broccoli, beans and onions-

Country

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United Kingdom-

- Choose from fresh, frozen, tinned, dried or juiced.

- Try to eat as many different types of fruit and vegetables as possible.

-
Switzerland3 portions of vegetables daily

- Prefer seasonal vegetables, preferably in different colours. Ideally, raw vegetables should be on the menu every day.

- In addition to fresh vegetables, frozen foods are also suitable. This is processed directly after harvest, which means that vitamins and minerals are largely retained. Canned vegetables are less nutritious, but are practical for storing. Products without added sugar or salt are beneficial.
 

1 portion corresponds to 120 grams, or a handful. Examples: 2 carrots, 1 tomato, a small broccoli
 
IcelandAt least 250 g/d, part of fruit and vegetables guidelines as above-100 g or big carrot, big tomato, 2 dl of salad
NorwayMin. 250 g vegetables/dVary between different types of vegetables and fruit.One portion is equivalent to 100 g, such as a small bowl of salad or a carrot.