Some fruits and vegetables contain large amounts of water, so excess intake can add a significant amount of fluid. Eating fruit as part of a healthy diet can reduce the risk of some diseases such as heart disease, cancer, and type 2 diabetes. A serving of dried fruit is 1/2 cup. The Fruits page on MyPlate.gov has a chart showing the daily recommendations for fruit by age as well as a chart showing what counts as one cup of fruit… As a general rule, 1/2 cup of a fruit or vegetable is considered one serving, according to the American Heart Association. What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the Fruit Group. cooked lean meat, poultry or seafood; 2 egg whites or 1 egg; ¼ cup cooked beans; 1 tbsp. EatingWell Editors August 17, 2009 ... 1 cup of fruit = small (2.5-inch) apple = large (8-9–inch-long) banana = medium (4–inch-diameter) grapefruit = 2-3 medium plums = 8 large strawberries = ½ cup raisins. Some foods are more concentrated, and some are more airy or contain more water. 1/2 CUP. What Counts As A Cup? Fruits: 1 cup equivalent is 1 cup fruit or ½ cup of fruit juice (orange juice, etc.) Protein foods (meat, poultry, fish, dry beans and nuts): 3 oz. or 1/3 cup of a fruit juice blend. As a general rule, one cup of 100% fruit juice or ½ cup of dried fruit (like apricots or raisins) counts as 1 cup. See “What Counts as a Cup of Fruit” to see if you are getting 2 cups of fruit a day. Watermelon, for example, contains so much water that the recommended portion is only one small wedge, or about 1 cup. Fruit Serving Sizes. For good health, adults should try to eat 2 cups of fruit a day. See the "CUP OF FRUIT TABLE" section on the All About the Fruit Group page. One-half cup of fruit or vegetable juice can also count as one serving. Amount that counts as 1 cup of fruit Other amounts (count as ½ cup of fruit unless noted) 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 … What counts as a cup of vegetables? unsalted nuts/seeds. peanut butter; ½ oz. Within a food group, foods can come in many forms and are not created equal in terms of what counts as a cup or an ounce. A chart on the ChooseMyPlate.gov website lists specific amounts that count as 1 cup of fruit (in some cases, equivalents for 1/2 cup are also shown) towards your recommended intake. The table below lists specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake. Essentially, 1 cup of vegetables is any one of the following: 1 cup of cooked or raw vegetables 1 cup of 100% vegetable juice … 1 Large Banana: 5 Broccoli Florets: 1 Medium Grapefruit: 6 Baby Carrots: 8 Large Strawberries: 1/2 Medium Grapefruit: 1 Medium Potato: 4 Large Strawberries: 12 Baby Carrots: 1 Medium Cantaloupe Wedge: 1 Large Sweet Potato: 16 Grapes: 1 Large Ear of Corn: 1 Large Plum If you’re eating a whole fruit, one serving would be roughly the size of a baseball. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. Here are examples of what counts as 1 cup of fruit: Cup- and ounce-equivalents identify the amounts of foods from each food group with similar nutritional content. 1 CUP. Generally, one cup of fruit, one cup of 100% fruit juice, or ½ cup of dried fruit is considered equivalent to one cup from the fruit group. A quick guide to how much produce equals a cup. 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