Serving Sizes for 18 Fruits and Vegetables

Get Your Daily Fruit and Veggie Servings With These Favorites

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. There are 8 large strawberries in one serving, for example.

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 five servings of fruits and vegetables each day.

1

1 Large Banana

Bananas

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

8 Large Strawberries

Strawberries

Verywell / Alexandra Shytsman

Eating eight large strawberries, or about one cup of strawberries, will give you one 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

2 Large Plums

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

Grapes

Verywell / Alexandra Shytsman

Eating about 32 grapes counts 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

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

1 Small Apple

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

1 Whole Peach

Peaches

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

1 Cup Orange Juice

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.

Fruit juice can be high in calories depending on how much you drink, so watch your portion sizes if you are looking to reduce calorie intake.

9

3 Broccoli Spears

Broccoli

Verywell / Alexandra Shytsman

Broccoli provides vitamins, minerals, fiber, and a number of 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

Baby carrots

Verywell / Alexandra Shytsman

 

Carrots are well known as a source of vitamin A. Twelve baby carrots make up one serving of carrots and 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 for extra protein and fiber.

11

1 Large Tomato

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

1 Cup Vegetable Juice

Tomato juice

Verywell / Alexandra Shytsman

Vegetable juice, including tomato juice, is rich in vitamins and minerals. One serving is equal to 8 ounces or one full cup. Drink a cup of vegetable juice for a quick pick-me-up during the afternoon.

13

1 Large Sweet Potato

Sweet potato

Verywell / Alexandra Shytsman

One large sweet potato is 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, topped with beans and broccoli.

14

1 Large Ear of Corn

Corn

Verywell / Alexandra Shytsman

One large ear of sweet corn is at least 8 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

2 Large Celery Stalks

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

2 Cups of Raw Greens

Kale

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 salad. 

17

1 Cup Cooked Greens

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, or scrambling it with eggs for breakfast.

18

1 Large Red Pepper

Red bell 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.

12 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.
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  3. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-16. doi:10.3945/an.112.002154

  4. U.S. Food & Drug Administration. Nutrition information on raw fruits for restaurants & retail establishments.

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  6. 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

  7. Ivanova NN, Khomich LM, Perova IB. [Orange juice nutritional profile]. Vopr Pitan. 2017;86(6):103-113. doi:10.24411/0042-8833-2017-00012

  8. National Institutes of Health Office of Dietary Supplements. Vitamin A and carotenoids: Fact sheet for health professionals.

  9. 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

  10. U.S. Food & Drug Administration. Nutrition information for raw vegetables.

  11. 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

  12. 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

By Shereen Lehman, MS
Shereen Lehman, MS, is a healthcare journalist and fact checker.