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One cup refers to a common measuring cup (the kind used in recipes). 

In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 

2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. 

One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.


The chart below shows simple ways to enjoy fruits and vegetable throughout the day, 

with corresponding cup amounts.

 


Morning

1 cup

1/2 cup

Small appleBowl of cereal with bananas

1 small apple

1 small banana

Mid-day

1 cup

1/2 cup

SaladBaby carrots

1 cup of lettuce* and
1/2 cup of other vegetables

6 baby carrots

Evening

1 cup

1/2 cup

Dinner with sweet potato and green beansGrapes

1/2 large sweet potato and
1/2 cup of green beans

16 grapes

*1 cup of lettuce counts as 1/2 cup of vegetables




EXAMPLES OF 1 CUP

Small appleLarge banana1 medium grapefruit

1 small apple

1 large banana

1 medium grapefruit

1 large orange1 medium pearwatermelon wedge

1 large orange

1 medium pear

1 small wedge watermelon

2 large plums8 strawberries1 large bell pepper

2 large or 3 medium plums

8 large strawberries

1 large bell pepper

1 medium potato2 large stalks of celery1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

1 medium potato

2 large stalks of celery

1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

12 baby carrots1 large sweet potato 1 large ear of corn

12 baby carrots
(or 2 medium carrots)

1 large sweet potato

1 large ear of corn


EXAMPLES OF 1/2 CUP

Applesauce16 grapes1 medium cantaloupe wedge

1 snack container of applesauce (4oz)

16 grapes

1 medium cantaloupe wedge

1/2 medium grapefruit4 large strawberries5 broccoli florets

1/2 medium grapefruit

4 large strawberries

5 broccoli florets

6 baby carrotsLarge plum1 small box (1/4 cup) of raisins

6 baby carrots

1 large plum

1 small box (1/4 cup) of raisins


Source: http://www.fruitsandveggiesmatter.gov/what/index.html


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