How much fruit should you eat each day?
The amount of fruit your body needs depends on several factors: age, sex, height, weight, and level of physical activity. If you are pregnant or breastfeeding, your needs may also be different.
What counts as one cup of fruit?
In the Fruit Group, the following portions are considered equal to 1 cup:
1 cup of fresh, frozen, or canned fruit
½ cup of dried fruit
1 cup of 100% fruit juice
👉 The table below gives you clear examples of servings that count as 1 cup from the Fruit Group.
Why is eating fruit important?
Fruits are packed with essential nutrients that support your overall health and keep your body functioning at its best. Including a variety of fruits and vegetables in your daily diet can help reduce the risk of certain diseases, while giving you the vitamins, minerals, and fiber your body needs to thrive.
Health Benefits
Every food and drink choice plays a role in your health. Focus on balance, variety, and nutrition.
Choosing fruits, which are naturally lower in calories per cup, can help reduce overall calorie intake.
A diet rich in fruits and vegetables supports heart health and may lower the risk of heart disease, heart attack, and stroke.
Eating plenty of fruits and vegetables as part of a balanced diet can help protect against certain cancers.
Adding fruit boosts your intake of fiber and potassium — two key nutrients that many people don’t get enough of.