Every vegetable broken down by portion, covering fresh, frozen and tinned, with fibre and what cooking and processing change.
Vegetables are the one category where the calorie figure is rarely the point. Fibre, potassium and the practical question of what a portion actually looks like matter more.
Frozen vegetables are picked and frozen quickly and retain most of their nutrients. In several cases they compare well with fresh produce that has spent days in transit.
Tinned vegetables lose more, and those packed in brine carry added salt. Draining and rinsing removes a useful share of it.
Roasting in oil and adding butter or sauce can multiply the calories of a vegetable portion several times over. The vegetable is rarely what makes a dish heavy.
An 80g portion counts as one of five a day for adults. Children need smaller portions, roughly the size of their own palm, which is a more useful guide than weight.
Each product page includes a full nutrition breakdown per serving and per pack, portion size comparisons, age-adjusted NHS daily reference intake calculations for children aged 4 to 17, an interactive calculator for your child's specific age and gender, and a complete ingredient and allergen guide.
