Serving Sizes for 18 Fruits and Vegetables

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Size Matters

Banana, broccoli, carrot sticks, strawberries and grapes on plate, on yellow checked tablecloth
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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. We've found pictures of the approximate serving sizes for 18 different fruits and vegetables based on ChooseMyPlate.gov recommendations. 

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One Large Banana

One banana is a serving.
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One large banana (about eight inches long) is equal to one serving of fruit. Bananas are high in potassium, magnesium, B vitamins, vitamin C and fiber. One medium banana has about 100 calories and is perfect for an afternoon snack.

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Eight Large Strawberries

Eight strawberries is a serving.
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Eating eight large strawberries will give you one day's serving of fruit. Strawberries are high in vitamin C and potassium, plus they're low in calories. One serving of strawberries has less than 50 calories. Add sliced strawberries to your breakfast cereal to start your day off right.

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Two Large Plums

Two plums is a serving.
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Two large plums count as one serving of fruit and they're an excellent source of potassium and vitamin A. A serving of two plums has a couple of grams of fiber and about 60 calories so they're great as a low-calorie morning snack.

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32 Grapes

32 grapes is one serving.
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Eating about 32 grapes should count as one serving of fruit. Grapes contain some iron and potassium, and 32 grapes have less than 150 calories. Keep some grapes in the freezer and eat them as a refreshing snack.

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Half Cup Raisins

One half cup of raisins is one serving.
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Raisins are just like grapes, but without the water, so the nutrients and calories are concentrated. One-half cup of raisins has about 200 calories. Add raisins to a bowl or oatmeal or other hot cereal.

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One Small Apple

One small apple is a serving.
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One small apple (a little under three inches in diameter) counts as a serving of fruit. Apples have potassium, vitamins and about three grams of fiber, and one small apple has about 75 calories. An apple is the perfect snack to eat out of hand.

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One Whole Peach

One large peach is a serving.
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One whole peach (just under three inches in diameter) also counts as a serving of fruits. Peaches are a good source of potassium, magnesium and vitamin A. One large peach has around 70 calories and is yummy eaten as a snack or added to a fresh salad.

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One Cup Orange Juice

Fresh orange juice
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Orange juice is an excellent source of vitamin C, folate and potassium. But, like most fruit juice, it's a little high in calories. One serving is eight ounces (one cup) and has 120 calories. Enjoy a glass of juice with breakfast or lunch.

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Three Broccoli Spears

Three broccoli spears is one serving.
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Broccoli is an excellent source of 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.

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12 Baby Carrots

Baby Carrots
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Carrots are well known as a source of vitamin A. Twelve baby carrots have over 16,000 International Units of vitamin A. They're also rich in minerals, fiber, and a good source of folate, all for about 40 calories. Serve baby carrots with a side of hummus or lite salad dressing.

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One Large Tomato

One large tomato is a serving.
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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.

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One Cup Vegetable Juice

One cup vegetable juice is a serving.
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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.

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One Large Sweet Potato

One sweet potato is a serving.
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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. Serve a sweet potato as your main dish and top it with beans and broccoli.

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One Large Ear of Corn

One ear of sweet corn is a serving.
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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.

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Two Large Celery Stalks

Two large celery stalks is one serving.
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Celery is an excellent source of potassium and fiber. 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.

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Two Cups of Raw Greens

Two cups raw greens is one serving.
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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. 

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One Cup Cooked Greens

One cup cooked greens is a serving.
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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. Serve sautéed spinach or chard with your next dinner.

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One Large Red Pepper

One large red bell pepper is a serving.
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Red bell peppers are rich in vitamin C, along with the other vitamins and potassium. One large red pepper is about three inches in diameter, and about four inches long. 

Sources:

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

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