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 | Other amounts (count as ½ cup of fruit unless noted) | |
|---|---|---|
| Apple |
½ large (3¼" diameter) 1 small (2¼" diameter) 1 cup, sliced or chopped, raw or cooked |
½ cup, sliced or chopped, raw or cooked |
| Applesauce | 1 cup | 1 snack container (4 oz) |
| Banana |
1 cup, sliced 1 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 medium melon) |
| Grapes |
1 cup, whole or cut-up 32 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 = ⅜ cup |
| Orange |
1 large (3" diameter) 1 cup, sections |
1 small (2½" diameter) |
| Orange, mandarin | 1 cup, canned, drained | |
| Peach |
1 large (2¾" diameter) 1 cup, sliced or diced, raw, cooked, or canned, drained 2 halves, canned |
1 small (2" diameter) 1 snack container (4 oz) drained = ⅜ cup |
| Pear |
1 medium pear (2½ per lb) 1 cup, sliced or diced, raw cooked, or canned, drained |
1 snack container (4 oz) drained = ⅜ cup |
| Pineapple | 1 cup, chunks, sliced or crushed, raw, cooked or canned, drained | 1 snack container (4 oz) drained = ⅜ cup |
| Plum |
1 cup, sliced, raw or cooked 3 medium or 2 large plums |
1 large plum |
| Strawberries |
About 8 large berries 1 cup, whole, halved, or sliced, fresh or frozen |
½ cup, whole, halved, or sliced |
| Watermelon |
1 small wedge or slice (1" thick) 1 cup, diced or balls |
6 melon balls |
| Dried fruit (raisins, prunes, apricots, etc.) | ½ cup dried fruit |
¼ cup dried fruit 1 small box raisins (1½ oz) |
| 100% fruit juice (orange, apple, grape, grapefruit, etc.) | 1 cup | ½ 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.
