A quick guide to how much produce equals a cup. Eating fruit as part of a healthy diet can reduce the risk of some diseases such as heart disease, cancer, and type 2 diabetes. cooked lean meat, poultry or seafood; 2 egg whites or 1 egg; ¼ cup cooked beans; 1 tbsp. 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. 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 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. 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. Cup- and ounce-equivalents identify the amounts of foods from each food group with similar nutritional content. 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. Protein foods (meat, poultry, fish, dry beans and nuts): 3 oz. See the "CUP OF FRUIT TABLE" section on the All About the Fruit Group page. Some fruits and vegetables contain large amounts of water, so excess intake can add a significant amount of fluid. 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 Fruit? or 1/3 cup of a fruit juice blend. Cups (the kind used in recipes) are used for recommendations of fruit and vegetables instead of "servings," because it is easier for us to understand and relate to a cup. Essentially, 1 cup of vegetables is any one of the following: 1 cup of cooked or raw vegetables 1 cup of 100% vegetable juice … As a general rule, 1/2 cup of a fruit or vegetable is considered one serving, according to the American Heart Association. 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. What Counts As A Cup? A serving of dried fruit is 1/2 cup. 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. See “What Counts as a Cup of Fruit” to see if you are getting 2 cups of fruit a day. 1 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… If you’re eating a whole fruit, one serving would be roughly the size of a baseball. What counts as a cup of vegetables? peanut butter; ½ oz. Fruits: 1 cup equivalent is 1 cup fruit or ½ cup of fruit juice (orange juice, etc.) unsalted nuts/seeds. 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. Fruit Serving Sizes. Some foods are more concentrated, and some are more airy or contain more water. For good health, adults should try to eat 2 cups of fruit a day. 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