Fruits and Vegetables Serving Sizes Infographic
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)
