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.
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.
|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)|
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)|
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)|
1 cup, whole or cut-up
32 seedless grapes
|16 seedless grapes|
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|
1 large (3" diameter)
1 cup, sections
|1 small (2½" diameter)|
|Orange, mandarin||1 cup, canned, drained|
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
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|
1 cup, sliced, raw or cooked
3 medium or 2 large plums
|1 large plum|
About 8 large berries
1 cup, whole, halved, or sliced, fresh or frozen
|½ cup, whole, halved, or sliced|
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.
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
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.
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.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
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.
- 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.