HELP ESSENTIAL FOODS™ – FRUIT SERVINGS
Choose the number of servings for each meal or snack from this list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
| Food | U.S. Serving Size | Metric Serving Size |
|---|---|---|
| apple juice or cider | 4 fluid ounces or 1/2 cup | 125 milliliters |
| apples, dried | 4 rings | 4 rings or 25.6 grams |
| apples, fresh | one 2 1/2" diameter | one 6 centimeter diameter or 149 grams |
| applesauce, canned, sweetend | 1/3 cup | 812 grams or 80 milliliters |
| applesauce, canned, unsweetened | 1/2 cup | 122 grams or 125 milliliters |
| apricots, canned, packed in juice | 1/2 cup or 4 halves | 4 halves or 122 grams or 125 milliliters |
| apricots, dried | 8 halves | 8 halves or 28 grams |
| apricots, fresh | 4 whole | 4 whole or 140 grams |
| banana, fresh | 1 extra small < 6" long | 1 extra small < 15 entimeters long or 81 grams |
| blackberries, fresh | 3/4 cup | 108 grams or 180 milliliters |
| blueberries, dried | 2 tablespoons | 30 milliliters |
| cantaloupe melon balls, fresh | 1 cup | 177 grams or 250 milliliters |
| cherries, dried | 2 tablespoons | 30 milliliters |
| cherries, fresh | 12 | 12 or 98.4 grams |
| cherries, sweet, canned, packed in juice | 1/2 cup | 125 grams or 125 milliliters |
| citrus fruit juice drink from frozen concentrate | 2 tablespoons or 1 fluid ounce | 30 milliliters |
| cranberries, dried | 2 tablespoons | 15 grams or 30 milliliters |
| cranberry - apple juice drink | 4 fluid ounces or 1/2 cup | 125 milliliters |
| cranberry juice cocktail, low calorie | 8 fluid ounces or 1 cup | 250 milliliters |
| cranberry sauce, canned, sugar added | 3 tablespoons | 52 grams or 45 milliliters |
| dates dried | 3 | 3 |
| figs, dried | 1 1/2 | 1 1/2 |
| figs, fresh | 2 medium | 2 medium or 100 grams |
| fruit cocktail, canned, packed in juice | 1/2 cup | 118.5 grams or 125 milliliters |
| fruit juice blend, 100% juice | 4 fluid ounces or 1/2 cup | 125 milliliters |
| grape juice, unsweetened | 1/3 cup or 2.7 fluid ounces | 80 milliliters |
| grapefruit juice, white, canned, unsweetened | 4 fluid ounces or 1/2 cup | 125 milliliters |
| grapefruit, pink, red or white, fresh | 1/2 | 1/2 |
| grapes, red or green, fresh | 17 | 17 |
| honeydew melon fresh | 1 cup cubed | 170 grams or 250 milliliters cubed |
| kiwi, fresh | 1 | 1 |
| Mandarin oranges, canned, packed in juice | 3/4 cup | 186.8 grams or 180 milliliters |
| mango, fresh | 1/2 small or 1/2 cup | 1/2 small or 103.5 grams or 125 milliliters |
| mixed vegetable and fruit juice drink | 8 fluid ounes or 1 cup | 250 millilters |
| nectarine, fresh | 1 medium or 2 1/2" diameter | 1 medium or 6 entimeter diameter or 142 grams |
| orange juice, canned, unsweetened | 4 fluid ounces or 1/2 cup | 125 milliliters |
| orange juice, fresh | 4 fluid ounces or 1/2 cup | 125 milliliters |
| orange juice, frozen concentrate, unsweetened, undiluted | 2 tablespoons | 30 milliliters |
| oranges, fresh | one 2 5/8" diameter | one 6 centimeter diameter |
| papaya, fresh | 1/2 or 1 cup cubes | 1/2 or 140 grams or 250 milliliters |
| peach, fresh | 1 medium or 2 2/3" diameter | 1 medium or 6 centimeter diameter or 150 grams |
| peaches, canned, packed in juice | 1/2 cup | 125 grams or 125 milliliters |
| pear, canned, packed in juice | 1/2 cup | 124 grams or 125 milliliters |
| pear, fresh | 1/2 large | 1/2 large or 115 grams |
| pineapple juice, canned | 4 fluid ounces or 1/2 cup | 125 milliliters |
| pineapple, canned, packed in juice | 2 slices or rings | 94 grams or 125 milliliters |
| pineapple, canned, packed in juice | 1/2 cup crushed or chunks | 124.5 grams or 125 milliliters |
| pineapple, fresh | 3/4 cup | 123.8 grams or 180 milliliters |
| plum, canned, packed in juice | 1/2 cup or 3 plums | 126 grams or 125 milliliters |
| plum, dried (prune) | 3 | 3 |
| plum, fresh | two 2 1/8" diameter | two 5 centimeter diameter |
| prune juice, bottled | 1/3 cup or 2.7 fluid ounces | 80 milliliters |
| raisins, dried | 2 tablespoons | 18.1 grams or 30 milliliters |
| raspberries, fresh | 1 cup | 123 grams or 250 milliliters |
| strawberries, fresh | 1 1/4 cup | 190 grams or 310 milliliters |
| strawberries, frozen, sweetened | 1/4 cup | 62.8 grams or 60 milliliters |
| tangerine, fresh | 2 small or 2 1/4" diameter or 1 large | 2 small or 5 centimeter diameter or 1 large or 152 grams |
| watermelon, fresh | 1 1/4 cup | 192.5 grams or 310 milliliters |
