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Fruits

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.

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measuring cup
How much fruit
do you need?

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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 your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see 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 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 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.

Nutrients

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

Nutrients

Fruits are sources of many essential nutrients that many people don't get enough of, including potassium, dietary fiber, vitamin C, and folate.

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, orange juice, sapote, jackfruit, guava, and kiwi.

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 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. Vitamin C helps your body absorb iron more easily.

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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.

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!

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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 on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

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