Serving Sizes for 18 Fruits and Vegetables

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 recommendations. 

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.

Eight Large Strawberries

Eight strawberries is a serving.
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Eight large strawberries equal one serving. Strawberries are high in vitamin C and potassium. Plus they're low in calories, that serving of strawberries has less than 50 calories.

Two Large Plums

Two plums is a serving.
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Two large plums count for one serving of fruit. Plums are an excellent source of potassium and vitamin A. Plus they have a couple of grams of fiber and about 60 calories.

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.

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. 

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.

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.

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.

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.

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.

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.

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. 

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.

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.

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.

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.

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.

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. 


United States Department of Agriculture, "All About the Fruit Group."  

United States Department of Agriculture, "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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