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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.

See more examples of what counts as 1 cup or ½ cup of fruits and vegetables.

Morning
1 cup1/2 cup
Small appleBowl of cereal with bananas
1 small apple1 small banana

Mid-day
1 cup1/2 cup
SaladBaby carrots
1 cup of lettuce* and
1/2 cup of other vegetables
6 baby carrots

Evening
1 cup1/2 cup
Dinner with sweet potato and green beansGrapes
1/2 large sweet potato and
1/2 cup of green beans
16 grapes



EXAMPLES OF 1 CUP
Small appleLarge banana1 medium grapefruit
1 small apple1 large banana1 medium grapefruit
1 large orange1 medium pearwatermelon wedge
1 large orange1 medium pear1 small wedge watermelon
2 large plums8 strawberries1 large bell pepper
2 large or 3 medium plums8 large strawberries1 large bell pepper
1 medium potato2 large stalks of celery1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)
1 medium potato2 large stalks of celery1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)
12 baby carrots1 large sweet potato 1 large ear of corn
12 baby carrots
(or 2 medium carrots)
1 large sweet potato1 large ear of corn

EXAMPLES OF 1/2 CUP
Applesauce16 grapes1 medium cantaloupe wedge
1 snack container of applesauce (4oz)16 grapes1 medium cantaloupe wedge
1/2 medium grapefruit4 large strawberries5 broccoli florets
1/2 medium grapefruit4 large strawberries5 broccoli florets
6 baby carrotsLarge plum1 small box (1/4 cup) of raisins
6 baby carrots1 large plum1 small box (1/4 cup) of raisins

 
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