Fruit: The New Food Pyramid

What Counts as Fruit?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Some commonly eaten fruits are:

Apples
Apricots
Avocado
Bananas

Berries:
Strawberries
Blueberries
Raspberries
Cherries

Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes

Melons:
Cantaloupe
Honeydew
Watermelon

Mixed Fruits:
Fruit Cocktail

Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines

100% Fruit Juice:
Orange
Apple
Grape
Grapefruit

How Much Fruit Should I Eat?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.

Daily Recommendation*
Children	2-3 years old 4-8 years old	1 cup 1 to 1 ½ cups
Girls	9-13 years old 14-18 years old	1 ½ cups 1 ½ cups
Boys	9-13 years old 14-18 years old	1 ½ cups 2 cups
Women	19-30 years old 31-50 years old 51+ years old	2 cups 1 ½ cups 1 ½ cups
Men	19-30 years old 31-50 years old 51+ years old	2 cups 2 cups 2 cups

*These amounts are for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to eat more while staying within calorie needs.

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.

Click here for examples of specific fruits that equal 1 cup.

What Fruit Can Do for You

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide vitamins and minerals vital for your body's health.

Click here for specific health benefits of fruits, including which fruits to eat for specific vitamins and minerals.