How much fruit is needed daily?

What foods are in the Fruit Group?

 Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

 

How much fruit is needed daily?

 The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the table below.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

DAILY FRUIT TABLE
DAILY RECOMMENDATION*
Children 2-3 years old4-8 years old 1 cup1 to 1 ½ cups
Girls 9-13 years old14-18 years old 1 ½ cups1 ½ cups
Boys 9-13 years old14-18 years old 1 ½ cups2 cups
Women 19-30 years old31-50 years old

51+ years old

2 cups1 ½ cups

1 ½ cups

Men 19-30 years old31-50 years old

51+ years old

2 cups2 cups

2 cups

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

 

What counts as a cup of fruit?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. This table below shows specific amounts that count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

CUP OF FRUIT TABLE
AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT UNLESS NOTED)
Apple ½ large (3 ¼” diameter)1 small (2 ¼” diameter)

1 cup, sliced or chopped, raw or cooked

½ cup, sliced or chopped, raw or cooked
Applesauce 1 cup 1 snack container (4oz)
Banana 1 cup, sliced1 large (8″ to 9″ long) 1 small (less than 6″ long)
Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
Grapes 1 cup, whole or cut-up32 seedless grapes 16 seedless grapes
Grapefruit 1 medium (4″ diameter)1 cup, sections ½ medium (4″ diameter)
Mixed fruit (fruit cocktail) 1 cup, diced or sliced, raw or canned, drained 1 snack container (4 oz) drained = 3/8 cup
Orange 1 large (3 1/16″ diameters)1 cup, sections 1 small (2 3/8″ diameter)
Orange, mandarin 1 cup, canned, drained
Peach 1 large (2 ¾” diameter)1 cup, sliced or diced, raw, cooked, or canned, drained

2 halves, canned

1 small (2″ diameter)1 snack container (4 oz) drained = 3/8 cup
Pear 1 medium pear (2 ½ per lb)1 cup, sliced or diced, raw cooked, or canned, drained 1 snack container (4 oz) drained = 3/8 cup
Pineapple 1 cup, chunks, sliced or crushed, raw, cooked or canned, drained 1 snack container (4 oz) drained = 3/8 cup
Plum 1 cup, sliced raw or cooked3 medium or 2 large plums 1 large plum
Strawberries About 8 large berries1 cup, whole, halved, or sliced, fresh or frozen ½ cup whole, halved or sliced
Watermelon 1 small (1″ thick)1 cup, diced or balls 6 melon balls
Dried fruit (raisins, prunes, apricots, etc.) ½ cup of dried fruit ¼ cup dried fruit or 1 small box raisins (1 ½ oz)
100% fruit juice (orange, apple, grape, grapefruit, etc.) 1 cup ½ cup

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