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, frozen, canned, or dried/dehydrated, 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.
Food Group Gallery
Curious about the foods in the Fruit Group? What does a cup or half a cup of fruit look like? Check out the Food Group Gallery! This is also a great resource if you're trying to eat more fruits or you want to bump up the variety with something new.
Blackberries, star fruits, kumquats... they're all waiting for you in the Food Group Gallery!
