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 following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake:
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Amount that counts as
1 cup of fruit |
Amount that counts as
½ cup of fruit |
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Apple
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½ large (3.25" diameter)
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1 small (2.5" diameter)
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1 cup sliced or chopped, raw or cooked
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½ cup sliced or chopped, raw or cooked
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Applesauce
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1 cup
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1 snack container (4 oz)
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Banana
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1 cup sliced
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1 small (less than 6” long)
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1 large (8" to 9" long)
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Cantaloupe
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1 cup diced or melon balls
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1 medium wedge (1/8 of a med. melon)
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Grapes
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1 cup whole or cut-up
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32 seedless grapes
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16 seedless grapes
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Grapefruit
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1 medium (4" diameter)
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½ medium (4" diameter)
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1 cup sections
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Mixed fruit (fruit cocktail)
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1 cup diced or sliced, raw or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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Orange
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1 large (3-1/16" diameter)
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1 small (2-3/8" diameter)
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1 cup sections
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Orange, mandarin
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1 cup canned, drained
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Peach
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1 large (2 ¾" diameter)
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1 small (2" diameter)
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1 cup sliced or diced, raw, cooked, or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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2 halves, canned
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Pear
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1 medium pear (2.5 per lb)
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1 snack container (4 oz) drained = 3/8 cup
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1 cup sliced or diced, raw, cooked, or canned, drained
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Pineapple
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1 cup chunks, sliced or crushed, raw, cooked or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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Plum
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1 cup sliced raw or cooked
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3 medium or 2 large plums
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1 large plum
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Strawberries
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About 8 large berries
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1 cup whole, halved, or sliced, fresh or frozen
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½ cup whole, halved, or sliced
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Watermelon
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1 small wedge (1" thick)
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6 melon balls
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1 cup diced or balls
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Dried fruit (raisins, prunes, apricots, etc.)
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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)
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100% fruit juice (orange, apple, grape, grapefruit, etc.)
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1 cup
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½ cup
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Key Consumer Message: Make half your plate fruits and vegetables.
