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