What Counts as a Cup of Fruit? 

Healthy Ways

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, other equivalent amounts are also shown) towards your daily recommended intake:

Amount that counts as 1 cup of fruit

Other amounts (count as ½ cup of fruit unless noted)

Key Consumer Message: Make half your plate fruits and vegetables.

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 large (8” to 9” long)

1 small (less than 6” 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 grapes

16 seedless grapes

Grapefruit

1 medium (4” diameter)

1 cup sections

½ medium (4” diameter)

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 cup sections

1 small (2-3/8” diameter)

Orange, mandarin

1 cup canned, drained

Peach

1 large (2 ¾” diameter)

1 cup sliced or diced, raw, cooked, or canned, drained

2 halves, canned

1 small (2” diameter)

1 snack container (4 oz) drained = 3/8 cup

Pear

1 medium pear (2.5 per lb)

1 cup sliced or diced, raw, cooked, or canned, drained

1 snack container (4 oz) drained = 3/8 cup

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” thick)

1 cup diced or balls

6 melon 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