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What Counts as a Serving of Fruit? How Many Fruits Does Your Body Require Per Day?
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.
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The daily recommendation for fruits below is based on an activity level of 30 minutes of moderate activity per day beyond normal daily activities.
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AGE |
DAILY FRUIT RECOMMENDATION |
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Children
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2-3 years old |
1 cup |
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4-8 years old |
1 to 1 1/2 cups |
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Girls
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9-13 years old |
1 1/2 cups |
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14-18 years old |
1 1/2 cups |
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Boys
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9-13 years old |
1 1/2 cups |
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14-18 years old |
2 cups |
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Women
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19-30 years old |
2 cups |
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31-50 years old |
1 1/2 cups |
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51+ years old |
1 1/2 cups |
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Men
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19-30 years old |
2 cups |
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31-50 years old |
2 cups |
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51+ years old |
2 cups |
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What counts as a cup of fruit?
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TYPE OF VEGETABLE |
AMOUNT EQUALING 1 CUP OF FRUIT |
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Apple |
½ large (3.25" diameter) OR 1 small (2.5" diameter) OR 1 cup sliced or chopped, raw or cooked |
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Applesauce |
1 cup |
| Banana |
1 cup sliced OR 1 large (8” to 9” long) |
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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 |
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Orange, mandarin |
1 cup canned, drained |
| Peach |
1 large (2 ¾" 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 |
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Dried Fruits ((raisins, prunes, apricots, etc.) |
½ cup dried fruit is equivalent to 1 cup fruit ½ cup raisins ½ cup prunes ½ cup dried apricots |
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100% fruit juice (orange, apple, grape, grapefruit, etc.) |
1 cup |
Calorie Content in Fruit | What Foods are in the Fruit Group?
Tips:Getting Fruits in the Daily Diet | Health Benefits of Fruits
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