Fruits
Fruits are important sources of vitamins and carbohydrates like fiber and sugar. They are low in calories and naturally sweet. Fruits and their juices are good sources of water, too.
Fruits
Fruits are important sources of vitamins and carbohydrates like fiber and sugar. They are low in calories and naturally sweet. Fruits and their juices are good sources of water, too.
Different fruits contain different vitamins, so it is important to eat a variety of fruits. Mangoes, papayas, melons and citrus fruits, like oranges and grapefruit, are high in vitamin C. Cantaloupe, apricots, peaches, and nectarines are sources of vitamin A.
Whole fruits like apples and grapes contain more fiber than fruit juices and sauces, like applesauce and grape juice. Dried fruits like figs, prunes and raisins are good sources of fiber, too. Canned fruits packed in syrup have a lot of added sugar. They are higher in calories than fresh fruits. When you shop for canned fruits, look for fruit that is packed in juice instead of syrup.
To find out more about the nutrients in fruits, read the files: Carbohydrates , Vitamin A and Vitamin C .
To test what you learned, take the Quiz on Fruits.
Fruits
The Fruit Group includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. Fruits can be eaten whole, cut up, pureed (mashed), or cooked. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than 100% fruit juice.
How much fruit
do you need?
Why is it important
to eat fruit?
How much fruit should I eat each day?
Your fruit needs depend on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding.
Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below.
What counts as a cup of fruit?
In general, the following counts as 1 cup from the Fruit Group:
- 1 cup of fruit
- ½ cup of dried fruit
- 1 cup of 100% fruit juice
The table below shows amounts that count as 1 cup from the Fruit Group.
More About the Fruit Group
The table below shows amounts that count as 1 cup from the Fruit Group.
Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn it to see the full table.
Daily Fruit Table
*These are general recommendations by age. Find the right amount for you by getting your MyPlate Plan.
| Daily Recommendations* | ||
|---|---|---|
| Toddlers | 12 to 23 months | ½ to 1 cup |
| Children | 2-3 yrs | 1 to 1½ cups |
| 4-8 yrs | 1 to 2 cups | |
| Girls | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 1½ to 2 cups | |
| Boys | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 2 to 2½ cups | |
| Women | 19-30 yrs | 1½ to 2 cups |
| 31-59 yrs | 1½ to 2 cups | |
| 60+ yrs | 1½ to 2 cups | |
| Men | 19-30 yrs | 2 to 2½ cups |
| 31-59 yrs | 2 to 2½ cups | |
| 60+ yrs | 2 cups | |
Cup of Fruit Table
1 small or ½ large apple
1 cup, sliced or chopped, fresh