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 |
