Fruits
Focus on whole fruits.
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, pureed, or cooked. At least half of the recommended amount of fruit should come from whole fruit, rather than 100% fruit juice.
More About the Fruit Group
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.
*These are general recommendations by age. Find the right amount for you by getting your MyPlate Plan.
| Daily Recommendations* | ||
|---|---|---|
| Toddlers | 12 to 23 months | ½ to 1 cup |
| Children | 2-4 yrs | 1 to 1½ cups |
| 5-8 yrs | 1 to 2 cups | |
| Girls | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 1½ to 2 cups | |
| Boys | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 2 to 2½ cups | |
| Women | 19-30 yrs | 1½ to 2 cups |
| 31-59 yrs | 1½ to 2 cups | |
| 60+ yrs | 1½ to 2 cups | |
| Men | 19-30 yrs | 2 to 2½ cups |
| 31-59 yrs | 2 to 2½ cups | |
| 60+ yrs | 2 cups | |
| Amount that counts as 1 cup of fruit | |
|---|---|
| Apple |
1 small or ½ large apple 1 cup, sliced or chopped, fresh ⅔ cup, baked ½ cup, dried |
| Applesauce | 1 cup applesauce |
| Banana |
1 large banana 1 cup, sliced ⅔ cup, mashed |
| Blueberries |
1 cup, fresh or frozen ⅓ cup, dried |
| Cantaloupe | 1 cup, diced or melon balls |
| Casaba melon | 1 cup, diced or melon balls |
| Dates |
10 dates ½ cup, whole or cut-up |
| Figs |
5 figs, fresh 10 figs, dried |
| Grapes |
22 seedless grapes 1 cup, whole or cut-up |
| Grapefruit |
1 medium grapefruit 1 cup, sections |
| Guava |
3 guavas 1 cup, sliced or chopped |
| Kiwi |
2 to 3 kiwis 1 cup, sliced or chopped |
| Kumquats |
10 kumquats 1 cup |
| Mango |
7 slices or chunks, fresh or frozen 1 cup, fresh or frozen ⅓ cup, dried |
| Mixed fruit (fruit cocktail) | 1 cup, diced or sliced, fresh or canned, drained |
| Orange |
1 large orange 1 cup, sections |
| Orange, mandarin | 1 cup, canned, drained |
| Papaya |
1 small papaya 1 cup, sliced or chopped |
| Peach |
1 large peach 1 cup, sliced or diced, fresh, cooked, frozen or canned, drained 2 halves, canned |
| Pear |
1 medium pear 1 cup, sliced or diced, fresh cooked, or canned, drained |
| Pineapple | 1 cup, chunks, sliced or crushed, fresh, cooked or canned, drained |
| Plum |
3 medium or 2 large plums 1 cup, sliced, fresh or cooked ½ cup, dried (prunes) |
| Strawberries |
About 8 large strawberries 1 cup, whole, halved, or sliced, fresh or frozen |
| Watermelon |
1 small wedge or slice 1 cup, diced or melon balls |
| Dried fruit (raisins, prunes, apricots, figs, etc.) | ½ cup dried fruit |
| 100% fruit juice (orange, apple, grape, grapefruit, etc.) | 1 cup |
Why is it important to eat fruit?
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Health Benefits
- As part of an overall healthy diet, eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Adding fruit can help increase intake of fiber and potassium which are important nutrients that many Americans do not get enough of in their diet.
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