How much fruit is needed daily?

Women 19-30 years old 2 cups

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. This table below shows specific amounts that count as 1 cup of
fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended
intake.

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.

cup of fruit TABLE

Amount that counts as 1 Other amounts (count as 1/2
cup of fruit cup of fruit unless noted)
½ large (3 ¼" diameter)

1 small (2 ¼" diameter) ½ cup, sliced or chopped, raw

Apple
or cooked
1 cup, sliced or chopped, raw
or cooked
Applesauce 1 cup 1 snack container (4oz)
1 cup, sliced
Banana 1 small (less than 6" long)
1 large (8" to 9" long)
1 medium wedge (1/8 of a
Cantaloupe 1 cup, diced or melon balls
med. melon)
1 cup, whole or cut-up
Grapes 16 seedless grapes
32 seedless grapes
1 medium (4" diameter)
Grapefruit ½ medium (4" diameter)
1 cup, sections
1 cup, diced or sliced, raw or 1 snack container (4 oz)
Mixed fruit (fruit cocktail)
canned, drained drained = 3/8 cup
1 large (3 1/16" diameter)
Orange 1 small (2 3/8" diameter)
1 cup, sections
Orange, mandarin 1 cup, canned, drained
cup of fruit TABLE
Amount that counts as 1 Other amounts (count as 1/2
cup of fruit cup of fruit unless noted)
1 large (2 ¾" diameter)
1 small (2" diameter)
1 cup, sliced or diced, raw,
Peach
cooked, or canned, drained 1 snack container (4
oz) drained = 3/8 cup
2 halves, canned
1 medium pear (2 ½ per lb)
1 snack container (4 oz)
Pear
1 cup, sliced or diced, raw drained = 3/8 cup
cooked, or canned, drained
1 cup, chunks, sliced or
1 snack container (4 oz)
Pineapple crushed, raw, cooked or
drained = 3/8 cup
canned, drained
1 cup, sliced raw or cooked
Plum 1 large plum
3 medium or 2 large plums
About 8 large berries
Strawberries ½ cup whole, halved, or sliced
1 cup, whole, halved, or
sliced, fresh or frozen
1 small (1" thick)
Watermelon 6 melon balls
1 cup, diced or balls
Dried fruit (raisins, prunes, ¼ cup dried fruit or 1 small
½ cup dried fruit
apricots, etc.) box raisins (1 ½ oz)
100% fruit juice (orange,
apple, grape, grapefruit, 1 cup ½ cup
etc.)
 How many vegetables are needed?

Women 19-30 years old 2 ½ cups

Weekly Vegetable Subgroup Table

Amount per Week

Dark green Red and orange Beans and peas Starchy vegetables Other vegetables
vegetables vegetables

1 ½ cups 5 ½ cups 1 ½ cups 5 cups 4 cups

Cup of Vegetable Table

Amount that Amount that
counts as 1 cup of counts as 1/2 cup
vegetable of vegetables
1 cup, chopped or
florets
Broccoli
3 spears 5" long
raw or cooked
Greens (collards, mustard
Dark Green greens, turnip greens, kale) 1 cup, cooked
Vegetables
1 cup, cooked
Spinach 1 cup, raw
2 cups, raw
Raw leafy greens: Spinach,
romaine, watercress, dark green 2 cups, raw 1 cup, raw
leafy lettuce, endive, escarole
1 cup, strips, slices,
or chopped, raw or
1 medium carrot
cooked
Carrots About 6 baby
2 medium
carrots
1 cup baby carrots
Red and (about 12)
Orange
1 cup, mashed,
Vegetables Pumpkin
cooked
1 cup, chopped,
raw, or cooked
Red peppers 1 small pepper
1 large pepper (3"
diameter, 3 3/4"
 Cup of Vegetable Table
Amount that Amount that
counts as 1 cup of counts as 1/2 cup
vegetable of vegetables
long)
1 large raw whole
(3") 1 small raw whole
Tomatoes 1 cup, chopped or (2 1/4" diameter)
sliced, raw, canned, 1 medium canned
or cooked
Tomato juice 1 cup ½ cup
1 large baked (2 ¼"
or more diameter)
Sweet potato
1 cup, sliced or
mashed, cooked
Winter squash (acorn, butternut, 1 cup, cubed, ½ acorn squash,
hubbard) cooked baked = ¾ cup
Dry beans and peas (such as
black, garbanzo, kidney, pinto,
Beans and 1 cup, whole or
or soy beans, or black-eyed peas
Peas mashed, cooked
or split peas)

1 cup
Corn, yellow or white 1 large ear (8" to 9" 1 small ear (about
long) 6" long)
Green peas 1 cup
Starchy
Vegetables 1 cup, diced,
mashed
White potatoes 1 medium boiled or
baked potato (2 ½"
to 3" diameter)
Bean sprouts 1 cup, cooked
1 cup, chopped or
Cabbage, green shredded raw or
cooked
1 cup, pieces or
Cauliflower florets raw or
cooked
Other
Vegetables 1 cup, diced or
sliced, raw or
Celery cooked 1 large stalk (11"
2 large stalks (11" to 12" long)
to 12" long)
1 cup, raw, sliced
Cucumbers
or chopped
Green or wax beans 1 cup, cooked
 Cup of Vegetable Table
Amount that Amount that
counts as 1 cup of counts as 1/2 cup
vegetable of vegetables
1 cup, chopped,
raw or cooked
Green peppers 1 large pepper (3"
1 small pepper
diameter, 3 ¾"
long)
2 cups, raw, 1 cup, raw,
Lettuce, iceberg or head shredded or shredded or
chopped chopped
1 cup, raw or
Mushrooms
cooked
1 cup, chopped,
Onions
raw or cooked
1 cup, cooked,
Summer squash or zucchini
sliced or diced