hiaxis.com

How much fruit should I eat?


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:


     
   

Amount that counts as 1 cup of fruit

                                                              Amount that counts as ½ cup of fruit


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 grape16 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” thick6 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