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)

Fruits and Vegetables Serving Size infographic

View or Print Infographic
What's a Serving? (PDF)

Lipton

Nationally Supported by
Lipton

Egg Nutrition Center

Nationally Supported by
Egg Nutrition Center

Eggland's Best

Nationally Supported by
Eggland's Best