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What’s a Serving?

Fruits 2 cups per day

• One Medium Fruit = about the size of your fist
• Fresh, Frozen or Canned Fruit = 1 CUP
• Dried = 1/2 CUP
• 100% Fruit Juice =1/2 CUP

Vegetables 2 1/2 cups per day

• Raw Leafy Vegetable = 2 CUPS
• Fresh, Frozen or Canned Vegetable = 1 CUP
• 100% Vegetable Juice = 1 CUP

These recommendations are daily goals based on a 2,000-calorie/day eating pattern.

The good news is eating the right amount of fruits and vegetables doesn’t have to be complicated. Some examples of 1 cup-equivalent serving sizes include:

Fruits

• Apple, pear, orange, peach or nectarine: 1 medium
• Banana: 1 large
• Grapefruit: 1 medium (4” across)
• Grape: 22
• Kiwifruit: 2 to 3
• Strawberry: 8 large

Vegetables

• Bell pepper: 1 large
• Carrot: 12 baby or 2 whole medium (6" to 7" long) 
• Corn: 1 large ear (8" to 9" long)
• Leafy vegetable: 2 cups raw or 1 cup cooked (lettuce, kale, spinach, greens)
• Potato: 1 medium (2 1/2" to 3" across)
• Sweet potato: 1 large (2 1/4" across)

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What's a Serving? (PDF)