What is A Serving Of Fruits & Vegetables?

The number of cups of fruits and vegetables your family needs daily depends on caloric needs, which are determined by age, gender and activity level. Every step taken toward eating more fruits and vegetables helps your family be at their best!

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, puréed (mashed), or cooked.Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried. They can be whole, cut-up, or puréed (mashed).
FRUIT DAILY RECOMMENDATIONS: VEGETABLE DAILY RECOMMENDATIONS:
12-23 months:
2-3 yrs:
4-8 yrs:
Girls, 9-13 yrs:
Girls, 14-18 yrs:
Boys, 9-13 yrs:
Boys, 14-18 yrs:
Women, 19-30 yrs:
Women, 31-59 yrs: Women, 60+ yrs:
Men, 19-30 yrs:
Men, 31-59 yrs:
Men, 60+ yrs:
½-1 cup
1-1½ cups
1-2 cups
1½-2 cups
1½-2 cups
1½-2 cups
2-2½ cups
1½-2 cups
1½-2 cups
1½-2 cups
2-2½ cups
2-2½ cups
2 cups
12-23 months:
2-3 yrs:
4-8 yrs:
Girls, 9-13 yrs:
Girls, 14-18 yrs:
Boys, 9-13 yrs:
Boys, 14-18 yrs:
Women, 19-30 yrs:
Women, 31-59 yrs: Women, 60+ yrs:
Men, 19-30 yrs:
Men, 31-59 yrs:
Men, 60+ yrs:
⅔-1 cup
1-1½ cups
1½-2½ cups
1½-3 cups
2½-3 cups
2-3½ cups
2½-4 cups
2½-3 cups
2-3 cups
2-3 cups
3-4 cups
3-4 cups
2½-3½ cups

How much is a cup? Here are some examples…

1 CUP1/2 CUP
  
How much is a cup: banana
1 Large Banana
how much is half cup: broccoli
5 Broccoli Florets
how much is one cup: grapefruit
1 Medium Grapefruit
how much is half cup: carrots
6 Baby Carrots
how much is one cup: strawberries
8 Large Strawberries
how much is half cup: grapefruit
1/2 Medium Grapefruit
how much is one cup: potatoes
1 Medium Potato
how much is half cup: strawberries
4 Large Strawberries
how much is one cup: carrots
12 Baby Carrots
how much is half cup: cantaloupe
1 Medium Cantaloupe Wedge
how much is one cup: sweet potatoes
1 Large Sweet Potato
how much is half cup: grapes
16 Grapes
how much is one cup: corn
1 Large Ear of Corn
how much is half cup: plum
1 Large Plum

To make it easy remember to fill half your plate with fruits and vegetables at each meal or eating occasion. Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day—and you won’t have to do all the math!

The healthy MyPlate icon developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every meal!

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