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Fruits

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, or pureed.

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measuring cup
How much fruit
do you need?

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beating heart
Why is it important
to eat fruit?

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How much fruit is needed daily?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 1 and 2 cups each day. Those who are very physically active may need more. Recommended daily amounts are shown in the table below.

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. The 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.

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 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.

Daily Recommendations*
Children 2-3 yrs 1 cup
4-8 yrs 1 to 1½ cups
Girls 9-13 yrs 1½ cups
14-18 yrs 1½ cups
Boys 9-13 yrs 1½ cups
14-18 yrs 2 cups
Women 19-30 yrs 2 cups
31-50 yrs 1½ cups
51+ yrs 1½ cups
Men 19-30 yrs 2 cups
31-50 yrs 2 cups
51+ 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.

Nutrients

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

Nutrients

Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).

Nutrients

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

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. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.

Nutrients

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Nutrients

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

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nuts, dried fruits, fresh pears

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

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