How big is one serving of fruit?

Toby Smithson
Nutrition & Dietetics

According to the 2010 Dietary Guidelines, a serving of fruit is equal to 1 cup of raw, cooked fruit; 1 cup of 100% fruit juice; or ½ cup dried fruit. The new MyPlate guide categorizes fruits into one cup servings. A small apple; a large banana; 32 grapes; a medium pear; 1 small wedge of watermelon; 8 large strawberries; ½ cup of dried fruit; or 3 plums all count as a one cup serving.

Keri Gans
Nutrition & Dietetics
Here are examples of fruit serving sizes:
  • apple: 1 small (4 ounces)
  • applesauce (unsweetened): 1/2 cup
  • banana: 1 medium (4 inches)
  • blueberries: 3/4 cup
  • cantaloupe or honeydew: 1 cup cubed
  • cherries: 12
  • fruit cocktail (own juice only): 1/2 cup
  • grapefruit: 1/2 medium
  • grapes: 17 small
  • juices (100 percent fruit): 4 to 6 ounces
  • kiwifruit: 1 (3 1/2 ounces)
  • orange: 1 medium
  • peach: 1 medium
  • plums: 2 small
  • prunes: 3
  • raisins and other dried fruit: 2 tablespoons
  • raspberries: 1 cup
  • strawberries (whole): 1 1/4 cups
  • watermelon: 1 cup balls
The Small Change Diet: 10 Steps to a Thinner, Healthier You

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The Small Change Diet: 10 Steps to a Thinner, Healthier You

THE ONLY “DIET” PLAN YOU WILL EVER NEED! No deprivation, no struggles. Just ten small changes that will transform your life. Keri Gans, spokesperson for the American Dietetic Association, shares...
Emilia Klapp
Nutrition & Dietetics
One serving equals a piece of fruit about the size of a regular light bulb; 1/4 cup dried fruit; 6 oz. fruit juice; or 1/2 cup fresh, frozen, or canned fruit. Aim for four or five servings daily (three if you have diabetes).

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.