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

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