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Fruits

Fruits

Focus on whole fruits.

What foods are in the Fruit Group?


The Fruit Group includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. Fruits can be eaten whole, cut up, pureed (mashed), or cooked. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than 100% fruit juice.

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measuring cup
How much fruit
do you need?

Learn more

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Why is it important
to eat fruit?

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How much fruit should I eat each day?

Your fruit needs depend on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding.

Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below.

What counts as a cup of fruit?

In general, the following counts as 1 cup from the Fruit Group:

  • 1 cup of fruit
  • ½ cup of dried fruit
  • 1 cup of 100% fruit juice

The table below shows amounts that count as 1 cup from the Fruit Group.

More About the Fruit Group

The table below shows amounts that count as 1 cup from 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 it 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

Kiwifruit

2 to 3 kiwifruits

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 has many health benefits. People who eat fruits and vegetables as part of an overall diet may lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body.

Nutrients

Most fruits are low in fat, sodium, and calories. Fruits do not have cholesterol.

Nutrients

Fruits have many essential nutrients that many people don’t get enough of. Some examples include potassium, fiber, vitamin C, and folate.

Nutrients

Diets rich in potassium may help maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew, orange juice, sapote, jackfruit, guava, and kiwifruit.

Nutrients

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Whole or cut-up fruits are sources of dietary fiber. Fruit juices have little or no fiber.

Nutrients

Vitamin C is important for the growth and repair of all body tissues. It helps heal cuts and wounds and keeps teeth and gums health. Vitamin C helps your body absorb iron more easily.

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nuts, dried fruits, fresh pears

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

  • Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie foods, may help lower overall calorie intake.
  • Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancers.
  • Adding fruit can help increase the amount of fiber and potassium we eat. These are important nutrients that many people do not get enough of.

Food Group Gallery

Do you want to know more 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 a great resource if you want to eat more fruits. It will also help if you want to try something new.

Blackberries, star fruits, kumquats... they’re all waiting for you in the Food Group Gallery.

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Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

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MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

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Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025