How much do you need per day?

Fruits contain vitamins, minerals, and antioxidants. They are a good source of fiber and also are low in fat. Because each fruit has a unique nutrient profile, we need to include a variety in our meals and snacks. All fruits and 100% juice are part of the fruit group.

According to MyPlate and the Dietary Guidelines for Americans, children need 1 to 1 1/2 cups of fruit daily. Teens and adults need 1 1/2 to 2 cups.

In general, one cup counts as:

  • 1 small whole fruit,
  • 1 cup of 100% fruit juice
  • 1/2 cup of dried fruit

Download Spend Smart Basics: Fruit for more information on spending smart in the fruit aisle.

Tips

Pack and go! Fruit is nature's original fast food. When it's snack time, grab an apple or orange, or a zip-lock bag filled with cherries, grapes, dried dates, figs, prunes, raisins, or apricots.


Spend smart ... consider all forms of fruit

Fresh, canned, frozen, dried, and 100% juice have similar nutrient values. Try these tips for finding the smart buys. Take a calculator to the store (or use the one on your cell phone) to figure the unit prices.

Fresh

  • Purchase fruit in season for best price and quality; consider freezing extra fruit if time and space allow.
  • Choose the smaller size when buying apples, oranges, bananas, and other individual fruits that are sold by the pound. The smaller size fruits are closer to the 1-cup recommended serving size.
  • Pre-cut fruit is at least 3 times more expensive and spoils faster.

Canned

  • Choose juice- or water-packed varieties.
  • Watch for sale prices and stock up.
  • Use coupons and/or select the generic brand.
  • Use unit pricing; individual-size containers can cost twice as much.

Dried

  • Monitor portion size; 1/2 cup dried fruit is a 1-cup fruit equivalent.
  • Make your own snack packs by measuring 1/2 cup amounts into plastic bags or small containers.
  • Compare brands and package sizes using unit pricing.
  • Raisins are generally the least expensive dried fruit, but even other dried fruits can be a smarter alternative to candy or cookie snacks.

Juice

  • Check labels and buy 100% juice instead of “drinks” or “punches"
  • Frozen concentrate generally provides more servings per dollar than other juice choices.
  • Add lemon or lime slices to chilled water for an alternative thirst quencher.
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