PUBLIC HEALTH ADVISORY CONCERNING FENTANYL AND FENTANYL-LACED SUBSTANCES

What Counts as a Cup?



So what exactly does a cup of fruits and vegetables look like? One cup refers to a common measuring cup (the kind you use to measure food for recipes). Remember that all product forms count - fresh, frozen, canned, dried, and 100% juice. Generally, 1 cup of raw or cooked vegetables, 1 cup of 100% vegetable juice, or 2 cups of raw leafy greens are equal to one cup from the vegetable group. You can count 1 cup of fruit, 1 cup of 100% fruit juice, or 1/2 cup of dried fruit as one cup from the fruit group.

Remember—all product forms count, including fresh, frozen, canned, dried, and 100% juice. Here are some examples of what a cup and ½ cup of fruits and vegetables looks like:

VEGETABLES

1 Cup:

  • 1 large sweet potato
  • 1 large ear of corn
  • 12 raw baby carrots
  • 1 large bell pepper
  • 1 medium potato
  • 2 cups of fresh spinach

1/2 Cup:

  • 5 broccoli florets
  • 6 raw baby carrots
  • 1/2 cup cooked green beans
  • 1 cup fresh spinach
  • 5-6 stalks asparagus
  • 5-6 celery sticks

FRUITS

1 Cup:

  • 1 small apple
  • 1 medium grapefruit
  • 1 large orange
  • 1 medium pear
  • 1 small wedge watermelon
  • 8-oz glass of 100% orange juice

1/2 Cup:

  • 16 grapes
  • 1/2 medium grapefruit
  • 4 large strawberries
  • 1 large plum
  • 1 small box of raisins
  • 1 snack container of applesauce
  • 4-oz glass of 100% orange juice

How many cups do you need every day?

To find out the official recommendation based on your individual needs, visit www.fruitsandveggiesmorematters.org.

Links

www.fruitsandveggiesmorematters.org