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 | 2-3yrs | 1 to 1½ cups |
| 4-8 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 or½ 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 to3 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 co*cktail) | 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 |
