Healthy Children - January 2014

What Counts as a Cup?

One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Examples of 1 cup
1 small apple
1 large banana
1 medium grapefruit
1 large orange
1 medium pear
1 small wedge watermelon
2 large or 3 medium plums
8 large strawberries
1 large bell pepper
1 medium potato
2 large stalks of celery
1 cup cooked greens or 2 cups raw greens
12 baby carrots or 2 medium carrots
1 large sweet potato
1 large ear of corn

Examples of ½ cup
1 snack container of applesauce (4 oz)
16 grapes
1 medium cantaloupe wedge
½ medium grapefruit
4 large strawberries
5 broccoli florets
6 baby carrots
1 large plum
1 small box (1/4 cup) of raisins

See more examples of what counts as 1 cup or ½ cup of fruits and vegetables at the CDC website.