What foods are in the fruit group: whole, canned, frozen, dried fruit and 100% juice. See what counts as 1 cup, and how many cups of fruit you need a day (1½–2 cups) by calorie level, per the USDA Dietary Guidelines 2020–2025.
The fruit group covers all fruit and 100% fruit juice, in every form — fresh, canned, frozen, and dried. Under the USDA Dietary Guidelines for Americans, 2020–2025, fruit is measured in cup-equivalents: 1 cup of raw, cooked, canned, or frozen fruit, 1 cup of 100% juice, or ½ cup of dried fruit each count as 1 cup. Most adults need 1½ to 2 cups a day, and the guidelines recommend making most of that whole fruit rather than juice, since whole fruit keeps the fiber juicing removes.
The USDA counts fruit in every form. Whole and cut fruit is the recommended default; juice counts but should stay to no more than half your total fruit.
Apples, bananas, oranges, grapes, strawberries, blueberries, raspberries, peaches, pears, plums, cherries, kiwi, mango, pineapple, watermelon, and cantaloupe.
Peaches, pears, pineapple, mandarin oranges, fruit cocktail, and applesauce — choose fruit packed in 100% juice or water rather than heavy syrup.
Berries, mango, peaches, and cherries with no added sugar.
Raisins, dried apricots, prunes, dates, figs, and dried cranberries — ½ cup of dried fruit counts as 1 cup of fruit.
Orange, apple, grape, and grapefruit juice with no added sugar — keep juice to no more than half of your total daily fruit.
| Food | Amount that counts as 1 cup |
|---|---|
| Raw fruit | 1 cup chopped or sliced |
| Apple or banana | 1 large (3" diameter) |
| Orange | 1 large (3-1/16" diameter) |
| Grapes | About 32 seedless grapes |
| 100% fruit juice | 1 cup (8 fl oz) |
| Dried fruit | 1/2 cup (Counts as 1 cup of fruit) |
Daily targets from the USDA Healthy US-Style Pattern across all 12 calorie levels — the MyPlate Plan calculator finds your level in under a minute.
| Calorie level | Daily fruits (cups) |
|---|---|
| 1,000 cal | 1 |
| 1,200 cal | 1 |
| 1,400 cal | 1.5 |
| 1,600 cal | 1.5 |
| 1,800 cal | 1.5 |
| 2,000 cal | 2 |
| 2,200 cal | 2 |
| 2,400 cal | 2 |
| 2,600 cal | 2 |
| 2,800 cal | 2.5 |
| 3,000 cal | 2.5 |
| 3,200 cal | 2.5 |
Most adults need 1½ to 2 cups of fruit a day; the exact amount depends on your age, sex, and activity level. The daily-amounts table above shows the target for each USDA calorie level, from 1 cup at 1,000 calories up to 2½ cups at 2,800 calories and above.
For your personalized number across all five food groups, use the free MyPlate Plan calculator — it maps your profile to the USDA pattern that fits your calorie needs.
Yes — 1 cup of 100% fruit juice counts as 1 cup from the fruit group. But the guidelines advise keeping juice to no more than half of your total fruit, because juice loses the fiber of whole fruit and concentrates the natural sugars. Whole or cut fruit is the better everyday choice.
Dried fruit counts, but it's concentrated: because the water is removed, ½ cup of dried fruit — a small handful of raisins, apricots, or prunes — counts as a full 1 cup of fruit. See the portion size guide for a hand-based way to eyeball it.
Yes, but only 100% fruit juice with no added sugar, and it should make up no more than half of your daily fruit. A cup of juice counts as a cup of fruit; whole fruit is preferred for its fiber.
Botanically they're fruits, but MyPlate follows how foods are used: tomatoes are counted in the vegetable group, and avocado is treated as a source of healthy oils rather than a fruit serving.
One cup of raw, cooked, canned, or frozen fruit; one cup of 100% fruit juice; or half a cup of dried fruit each count as a 1-cup-equivalent. A large banana or a small apple is roughly one cup.