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- What's in a 1/2 Cup of Fruit?
Have you ever wondered why the USDA recommends we make half our plate fruits and vegetables? It is because they are packed with vitamins and minerals to protect our health. Fruits and vegetables are low in fat, calories, and sodium. Curious about the sugars in fruits? The sugars in fruits are natural so they do not count as added sugars.
Do you know how much fruit you should consume daily? The amount depends on your age, sex, and level of physical activity. On average, you should consume anywhere from 1- 2 cups of fruits a day.
Let's see how much fruit is considered a 1 cup and a 1/2 cup serving
Are you curious as to which vitamins and minerals are in your favorite fruits? Check out the chart below.
Source: Centers for Disease Control, www.choosemyplate.gov and Fruits and Veggies More Matters
| Fruits | Total Calories | Total Fat g/%DV | Calories from Fat | Carbohydrate g/%DV | Dietary Fiber g/%DV | Sugars g | Protein g | Vitamin A %DV | Vitamin C %DV | Folate %DV | Sodium mg/%DV | Potassium mg/%DV | Calcium mg/%DV | Iron mg/%DV | Magnesium mg/%DV |
| Apple | 33 | <.5/0 | 1 | 9/3 | 2/6 | 6 | 0 | 1 | 5 | 0 | 1/0 | 67/2 | 4/0 | 0/0 | 3/1 |
| Avocado | 120 | 11/17 | 99 | 6/2 | 5/20 | 0 | 2 | 2 | 13 | 15 | 5/0 | 364/10 | 9/1 | <.5/2 | 22/5 |
| Banana | 67 | <.5/0 | 2 | 17/6 | 2/8 | 9 | 1 | 1 | 11 | 4 | 1/0 | 269/8 | 4/0 | <.5/1 | 20/5 |
| Blueberries | 42 | <.5/0 | 2 | 11/4 | 2/7 | 7 | 1 | 1 | 12 | 1 | 1/0 | 57/2 | 4/0 | <.5/1 | 4/1 |
| Cantaloupe | 27 | <.5/0 | 1 | 7/2 | 1/3 | 6 | 1 | 54 | 49 | 4 | 13/1 | 214/6 | 7/1 | <.5/1 | 10/2 |
| Cherries | 46 | <.5/0 | 1 | 12/4 | 2/6 | 9 | 1 | 1 | 8 | 1 | 0/0 | 161/5 | 9/1 | <.5/1 | 8/2 |
| Fig, dried | 186 | 1/1 | 6 | 48/16 | 7/29 | 36 | 2 | 0 | 1 | 2 | 7/0 | 207/14 | 121/12 | 2/8 | 51/13 |
| Fig, fresh (1 large) | 47 | <.5/0 | 2 | 12/4 | 2/7 | 10 | 0 | 2 | 2 | 1 | 1/0 | 148/4 | 22/2 | <.5/1 | 11/3 |
| Grapefruit | 38 | <.5/0 | 1 | 10/3 | 1/5 | 8 | 1 | 1 | 64 | 3 | 0/0 | 170/5 | 14/1 | 0/0 | 10/3 |
| Grapes | 55 | <.5/0 | 1 | 14/5 | 1/3 | 12 | 1 | 1 | 14 | 0 | 2/0 | 153/4 | 8/1 | <.5/2 | 6/1 |
| Guava | 56 | 1/1 | 7 | 12/4 | 4/18 | 7 | 2 | 10 | 314 | 10 | 2/0 | 344/10 | 15/1 | <.5/1 | 18/5 |
| Honeydew | 31 | <.5/0 | 1 | 8/3 | 1/3 | 7 | 0 | 1 | 26 | 4 | 15/1 | 194/6 | 5/1 | <.5/1 | 9/2 |
| Kiwifruit | 54 | <.5/1 | 4 | 13/4 | 3/11 | 8 | 1 | n/a | 138 | 0 | 3/0 | 278/8 | 30/3 | <.5/2 | 15/4 |
| Kumquat (6 medium) | 81 | 1/2 | 9 | 18/6 | 7/30 | 11 | 2 | 7 | 83 | 5 | 11/0 | 212/6 | 71/7 | 1/5 | 23/6 |
| Lemon (sections) | 31 | <.5/0 | 3 | 10/3 | 3/12 | 3 | 1 | 0 | 94 | 3 | 2/0 | 146/4 | 28/3 | 1/4 | 8/2 |
| Lime (1 medium) | 20 | <.5/0 | 1 | 7/2 | 2/8 | 1 | 0 | 1 | 33 | 1 | 1/0 | 68/2 | 22/2 | <.5/2 | 4/1 |
| Mango | 54 | <.5/0 | 2 | 14/5 | 1/6 | 12 | 0 | 13 | 38 | 3 | 2/0 | 129/4 | 8/1 | <.5/1 | 7/2 |