Cartoon pear holding an orange

Fruits are so versatile! They can be added to cereal and yogurt, chopped up into a salad or baked into a tasty dessert. You can even grab some canned, frozen or fresh fruit as a quick snack. 

little girl eating fruit with a fork

Types of Fruits

Berries kiwifruit currants melons
apples bananas oranges pears
dragon fruit jackfruit cherries grapefruit
grapes dates figs guava
mangoes prunes plums raisins
peaches lychee pomegranate apricots

Portion Size

In most cases, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be counted as 1 cup from the Fruit Group.

man drinking smoothie

How many servings do you need?

Most adults need to consume between 1 ½ -2 ½ cups of fruits each day. 

Everyone needs a different amount of fruits. This is based on age, sex, height, weight, and amount of physical activity. Fruit needs can also depend on whether a person is pregnant or breastfeeding. Find the right amount for you by getting your MyPlate Plan

Health Benefits of Eating Fruits
  • Fruits are full of nutrients such as potassium, fiber, and vitamins B & C.
  • A diet rich in fruits can help reduce your risk of heart disease and may help manage your blood pressure levels. 
  • Fruits rich in vitamin C (such as strawberries and citrus fruits) help repair your body’s cells and keep your gums and teeth healthy. Vitamin C also helps your body absorb iron! 
  • Most fruits are low in fat, sodium, and calories.