What foods are in the Fruit Group?

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.

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How much fruit

do you need?

Learn more

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Why is it important
to eat fruit?

Learn more
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.

Why is it important to eat fruit?

Eating fruit has many health benefits. People who eat fruits and vegetables as part of an overall diet may
lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body.

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Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

 Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie
foods, may help lower overall calorie intake.

 Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk
for heart disease, including heart attack and stroke.

 Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against
certain types of cancers.

 Adding fruit can help increase the amount of fiber and potassium we eat. These are important
nutrients that many people do not get enough of.

Food Group Gallery

Do you want to know more about the foods in the Fruit Group? What does a cup or half a cup of fruit
look like? Check out the Food Group Gallery! This is a great resource if you want to eat more fruits. It
will also help if you want to try something new.
Blackberries, star fruits, kumquats... they’r