Cup of Fruit – How Much is It?
A cup of fruit is hard to measure if the fruit is still in one piece. How large should an apple be to count as a cup? What about a banana? So, how to you decide what counts as a cup? The chart below gives you an approximate equivalence for a cup of fruit for each of the listed crops.
Cup of Fruit Equivalents |
||
|---|---|---|
Amount that counts as 1 cup of fruit |
Other amounts (count as 1/2 cup of fruit unless noted) |
|
| Apple | ½ large (3 ¼” diameter)
1 small (2 ¼” diameter) 1 cup, sliced or chopped, raw or cooked |
½ cup, sliced or chopped, raw or cooked |
| Applesauce | 1 cup | 1 snack container (4oz) |
| Banana | 1 cup, sliced
1 large (8″ to 9″ long) |
1 small (less than 6″ long) |
| Cantaloupe | 1 cup, diced or melon balls | 1 medium wedge (1/8 of a med. melon) |
| Grapes | 1 cup, whole or cut-up
32 seedless grapes |
16 seedless grapes |
| Grapefruit | 1 medium (4″ diameter)
1 cup, sections |
½ medium (4″ diameter) |
| Mixed fruit (fruit cocktail) | 1 cup, diced or sliced, raw or canned, drained | 1 snack container (4 oz) drained = 3/8 cup |
| Orange | 1 large (3 1/16″ diameter)
1 cup, sections |
1 small (2 3/8″ diameter) |
| Orange, mandarin | 1 cup, canned, drained | |
| Peach | 1 large (2 ¾” diameter)
1 cup, sliced or diced, raw, cooked, or canned, drained 2 halves, canned |
1 small (2″ diameter)
1 snack container (4 oz) drained = 3/8 cup |
| Pear | 1 medium pear (2 ½ per lb)
1 cup, sliced or diced, raw cooked, or canned, drained |
1 snack container (4 oz) drained = 3/8 cup |
| Pineapple | 1 cup, chunks, sliced or crushed, raw, cooked or canned, drained | 1 snack container (4 oz) drained = 3/8 cup |
| Plum | 1 cup, sliced raw or cooked
3 medium or 2 large plums |
1 large plum |
| Strawberries | About 8 large berries
1 cup, whole, halved, or sliced, fresh or frozen |
½ cup of fruit whole, halved, or sliced |
| Watermelon | 1 small (1″ thick)
1 cup, diced or balls |
6 melon balls |
| Dried fruit (raisins, prunes, apricots, etc.) | ½ cup dried fruit | ¼ cup dried fruit or 1 small box raisins (1 ½ oz) |
| 100% fruit juice (orange, apple, grape, grapefruit, etc.) | 1 cup | ½ cup |
