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What Counts as a Serving of Fruit?

How Many Fruits Does Your Body Require Per Day?

Written by Diet Bites

How many fruits daily does your body require?

The amount of fruits that your body requires daily depends on many factors including: age, sex, activity level, muscle mass, current weight. The USDA recommends the following amount of daily fruits based on age and a moderate physical activity level.

Active individuals may be able to consume more vegetables while remaining within their body's daily calorie (energy) requirement.

Daily Recommendation for Fruit Intake Based on Age, Gender

The daily recommendation for fruits below is based on an activity level of 30 minutes of moderate activity per day beyond normal daily activities.

AGE

DAILY FRUIT RECOMMENDATION

Children

2-3 years old

1 cup

 

4-8 years old

1 to 1 1/2 cups

Girls

9-13 years old

1 1/2 cups

 

14-18 years old

1 1/2 cups

Boys

9-13 years old

1 1/2 cups

 

14-18 years old

2 cups

Women

19-30 years old

2 cups

 

31-50 years old

1 1/2 cups

 

51+ years old

1 1/2 cups

Men

19-30 years old

2 cups

 

31-50 years old

2 cups

 

51+ years old

2 cups

What counts as a cup of fruit?

TYPE OF VEGETABLE

AMOUNT EQUALING 1 CUP OF FRUIT

Apple

large (3.25" diameter) OR 1 small (2.5" diameter) OR 1 cup sliced or chopped, raw or cooked

Applesauce

1 cup

Banana

1 cup sliced OR 1 large (8 to 9 long)

Cantaloupe

1 cup diced or melon balls

Grapes

1 cup whole or cut-up OR 32 seedless grapes

Grapefruit

1 medium (4 diameter) OR 1 cup sections

Fruit Cocktail

1 cup diced or sliced, raw or canned, drained

Orange

1 large (3-1/16" diameter) OR 1 cup sections

Orange, mandarin

1 cup canned, drained

Peach

1 large (2 " diameter) OR 1 cup sliced or diced, raw, cooked, or canned, drained OR 2 halves, canned

Pear

1 medium pear (2.5 per lb) OR 1 cup sliced or diced, raw, cooked, or canned, drained

Pineapple

1 cup chunks, sliced or crushed, raw, cooked or canned, drained

Plum

1 cup sliced raw or cooked OR 3 medium or 2 large plums

Strawberry

About 8 large berries OR 1 cup whole, halved, or sliced, fresh or frozen

Watermelon

1 small wedge (1 thick) OR 1 cup diced or balls

Dried Fruits ((raisins, prunes, apricots, etc.)

cup dried fruit is equivalent to 1 cup fruit cup raisins cup prunes cup dried apricots

100% fruit juice (orange, apple, grape, grapefruit, etc.)

1 cup

Calorie Content in FruitWhat Foods are in the Fruit Group? | Tips:Getting Fruits in the Daily DietHealth Benefits of Fruits

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