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Fruit Facts

Fruit Facts

All fruit or 100% fruit juice counts towards the fruit group. Fruit can be fresh, dried, frozen or canned. If buying canned fruit, look for no-added sugar varieties or those that are canned in light syrup.

Fruits supply vitamins, minerals, dietary fiber, and natural plant substances (phytochemicals) that are important for health – so remember to make fill half your plate with fruits and veggies! Read more fruit facts in the chart below:

Food 1/2 Cup Equivalent Tips

1/2 cup

An excellent source of vitamin C, strawberries taste great on top of yogurt or cottage cheese.

1/2 large

Bananas are a source of potassium, which helps regulate heartbeat and the nervous system.

½ cup

If you’re serving these naturally sweet fruits to a young child, cut grapes into small pieces to reduce the risk of choking.

1 small

An orange and its citrus cousins (clementines, mandarins, and tangerines) are rich in vitamin C.


Kiwifruit dishes up vitamin C.

½ cup

In addition to being rich in vitamin C, the orange flesh of the cantaloupe is your clue that this melon supplies beta-carotene, an "ingredient" your body uses to make vitamin A.

1 small

Pears are a good source of fiber.