Nutrition Facts Fruit and Vegetables Serving Sizes for 18 Fruits and Vegetables By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Mia Syn, MS, RDN on January 30, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN Updated on February 18, 2020 Print The United States Department of Agriculture (USDA) sets the serving sizes for most fruits and vegetables at one cup. But fruits and vegetables don't always fit nicely into a measuring cup, and there are differences based on volume. Learn about the approximate serving sizes for 18 different fruits and vegetables based on MyPlate.gov recommendations. Understanding these serving sizes can help you get the recommended amounts of fruits and vegetables each day. 1 One Large Banana Verywell / Alexandra Shytsman One large banana (about eight inches long) is equal to one serving of fruit. Bananas provide: B vitamins Fiber Potassium Magnesium Vitamin C One medium banana has about 100 calories. This makes it perfect for an afternoon snack. 2 Eight Large Strawberries Verywell / Alexandra Shytsman Eating eight large strawberries will give you one day's serving of fruit. Strawberries are high in vitamin C and low in calories. They also provide potassium. One serving of strawberries has less than 50 calories. Tip Add sliced strawberries to your breakfast cereal to start your day off right. 3 Two Large Plums Verywell / Alexandra Shytsman Two large plums count as one serving of fruit and provide potassium and vitamin A. Plums are also a good source of: Calcium Folate Magnesium Vitamin K Vitamin C A serving of two plums has a couple of grams of fiber and about 70 calories so they're great as a low-calorie morning snack. 4 32 Grapes Verywell / Alexandra Shytsman Eating about 32 grapes should count as one serving of fruit. Grapes contain potassium, and 32 grapes have less than 150 calories. Tip Keep some grapes in the freezer and eat them as a refreshing snack. 5 Half Cup Raisins Verywell / Alexandra Shytsman Raisins are just like grapes but without the water, so the nutrients and calories are concentrated. They are high in sugar but can be part of a healthy diet in moderation. In addition to being a good source of fiber, they also contain: Antioxidants Calcium Iron One-half cup of raisins has about 200 calories. Add raisins to a bowl of oatmeal or other hot cereal. 6 One Small Apple Verywell / Alexandra Shytsman One small apple (a little under three inches in diameter) counts as a serving of fruit. Apples contain: Fiber (about three grams) Potassium Minerals Vitamins One small apple has about 75 calories. An apple is a perfect snack to eat out of hand. 7 One Whole Peach Verywell / Alexandra Shytsman One whole peach (just under three inches in diameter) also counts as a serving of fruits. Peaches provide: Folate Potassium Magnesium Niacin Vitamin A One large peach has around 70 calories. A peach can be yummy eaten as a snack or added to a fresh salad. 8 One Cup Orange Juice Verywell / Alexandra Shytsman Orange juice is an excellent source of vitamin C, folate and potassium. One serving is eight ounces (one cup) and has 120 calories. Enjoy a glass of juice with breakfast or lunch. Like most fruit juice, it can be high in calories depending on how much you drink, so be sure to watch your portion sizes. 9 Three Broccoli Spears Verywell / Alexandra Shytsman Broccoli provides vitamins, minerals, fiber, and a number antioxidants that may be beneficial for your health. Three 5-inch long spears of broccoli have about 30 calories so serve a hearty helping of broccoli with dinner. 10 12 Baby Carrots Verywell / Alexandra Shytsman Carrots are well known as a source of vitamin A. Twelve baby carrots have over 16,000 International Units of vitamin A. They also provide fiber, vitamins, and minerals including folate, all for about 40 calories. Tip Try serving baby carrots with a side of hummus or lite salad dressing. 11 One Large Tomato Verywell / Alexandra Shytsman Tomatoes are rich in vitamins A and C and potassium, plus they're an excellent source of lycopene and fiber. One large tomato (about three inches in diameter) has around 35 calories. Enjoy a sliced fresh tomato on a salad or sandwich. 12 One Cup Vegetable Juice Verywell / Alexandra Shytsman Vegetable juice, including tomato juice, is rich in vitamins and minerals. One serving is equal to eight ounces or one full cup. Drink a cup of vegetable juice for a quick pick-me-up during the afternoon. 13 One Large Sweet Potato Verywell / Alexandra Shytsman One large sweet potato is one that's more than two inches in diameter. Sweet potatoes are high in vitamins A and C, minerals, and fiber. One large sweet potato has around 125 calories. Tip Try serving a sweet potato as your main dish and top it with beans and broccoli. 14 One Large Ear of Corn Verywell / Alexandra Shytsman One large ear of sweet corn is, at least, eight inches long. Sweet corn is an excellent source of potassium and magnesium and also has plenty of vitamins and fiber. It's also considered a whole grain and is perfect with any dinner. 15 Two Large Celery Stalks Verywell / Alexandra Shytsman Celery provides potassium and fiber. It also contains: Calcium Folate Magnesium Phosphorus Vitamin A Vitamin C Two large stalks (about 11 to 12 inches long) have a total of 20 calories. Nibble on celery as a snack or add it to a soup or salad. 16 Two Cups of Raw Greens Verywell / Alexandra Shytsman Dark green leafy vegetables are high in minerals, vitamins, and fiber and are super low in calories. Two cups of raw spinach, for example, has only 14 calories. Use a pile of delicious dark greens as the base of a big healthy salad. 17 One Cup Cooked Greens Verywell / Alexandra Shytsman Cooked greens are loaded with vitamins and minerals plus antioxidants that may have health benefits. Cooking concentrates the greens, so a serving of cooked spinach is one cup. Tip Try serving sautéed spinach or chard with your next dinner. 18 One Large Red Pepper Verywell / Alexandra Shytsman Red bell peppers are rich in vitamins and minerals. Red peppers contain: Folate Magnesium Vitamin A Vitamin C Vitamin B6 One large red pepper is about three inches in diameter, and about four inches long. A pepper contains approximately 50 calories. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Nieman DC, Gillitt ND, Henson DA, et al. Bananas as an energy source during exercise: a metabolomics approach. PLoS ONE. 2012;7(5):e37479. doi:10.1371/journal.pone.0037479 Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-16. doi:10.3945/an.112.002154 U.S. Food & Drug Administration. Nutrition Information on Raw Fruits for Restaurants & Retail Establishments. 2017. Fulgoni VL, Painter J, Carughi A. Association of raisin consumption with nutrient intake, diet quality, and health risk factors in US adults: National Health and Nutrition Examination Survey 2001-2012. Food Nutr Res. 2017;61(1):1378567. doi:10.1080/16546628.2017.1378567 Nicklas TA, O'neil CE, Fulgoni VL. Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey 2003-2010. Food Nutr Res. 2015;59:25948. doi:10.3402/fnr.v59.25948 Ivanova NN, Khomich LM, Perova IB. [Orange juice nutritional profile]. Vopr Pitan. 2017;86(6):103-113. doi:10.24411/0042-8833-2017-00012 U.S. Department of Health and Human Services. Vitamin A. 2019. Drewnowski A. New metrics of affordable nutrition: which vegetables provide most nutrients for least cost? J Acad Nutr Diet. 2013;113(9):1182-7. doi:10.1016/j.jand.2013.03.015 U.S. Food & Drug Administration. Nutrition Information for Raw Vegetables. 2017. Lee S, Choi Y, Jeong HS, Lee J, Sung J. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Sci Biotechnol. 2018;27(2):333-342. doi:10.1007/s10068-017-0281-1 Chávez-mendoza C, Sanchez E, Muñoz-marquez E, Sida-arreola JP, Flores-cordova MA. Bioactive Compounds and Antioxidant Activity in Different Grafted Varieties of Bell Pepper. Antioxidants (Basel). 2015;4(2):427-46. doi:10.3390/antiox4020427 Additional Reading United States Department of Agriculture, ChooseMyPlate.gov. "All About the Fruit Group." United States Department of Agriculture, ChooseMyPlate.gov. "All About the Vegetable Group." United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28.