Inside The Pyramid

What counts as a cup of fruit?
Divider
In general, 1 cup of fruit or 100% fruit juice, or cup of dried fruit can be considered as 1 cup from the Fruit Group. The following specific amounts count as 1 cup of fruit (in some cases, other equivalent amounts are also shown) towards your daily recommended intake:

 
Amount that counts as
1 cup of fruit
Other amounts (count as
½ cup of fruit unless noted)
Apple
½ large (3.25" diameter)
 
 
 
1 small (2.5" 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 small (less than 6” long)
 
 
1 large (8" to 9" long)
 
Cantaloupe
1 cup diced or melon balls
1 medium wedge (1/8 of a med. melon)
Grapes
1 cup whole or cut-up
 
 
 
32 seedless grapes
16 seedless grapes
Grapefruit
1 medium (4" diameter)
½ medium (4" diameter)
 
 
1 cup sections
 
Mixed fruit (fruit cocktail)
1 cup diced or sliced, raw or canned, drained
1 snack container (4 oz) drained = 3/8 cup
Orange
1 large (3-1/16" diameter)
1 small (2-3/8" diameter)
 
 
1 cup sections
 
Orange, mandarin
1 cup canned, drained
 
Peach
1 large (2 ¾" diameter)
1 small (2" diameter)
 
 
1 cup sliced or diced, raw, cooked, or canned, drained
1 snack container (4 oz) drained = 3/8 cup
 
 
2 halves, canned
 
Pear
1 medium pear (2.5 per lb)
1 snack container (4 oz) drained = 3/8 cup
 
 
1 cup sliced or diced, raw, cooked, or canned, drained
 
Pineapple
1 cup chunks, sliced or crushed, raw, cooked or canned, drained
1 snack container (4 oz) drained = 3/8 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 (1" thick)
6 melon balls
 
 
1 cup diced or balls
 
Dried fruit (raisins, prunes, apricots, etc.)
½ cup dried fruit is equivalent to 1 cup fruit:
 ½ cup raisins
 ½ cup prunes
 ½ cup dried apricots
¼ cup dried fruit is equivalent to ½ cup fruit 1 small box raisins (1.5 oz)
100% fruit juice (orange, apple, grape, grapefruit, etc.)
1 cup
½ cup

Key Consumer Message: Make half your plate fruits and vegetables.
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Last Modified: June 04, 2011 11:12 AM