Vegetable & Fruit Serving Sizes

Vegetables

broccoli-florets

Aim for 2-4 servings per person/meal

1 serving of vegetables =

  • 1/2 cup raw or cooked vegetables (broccoli, Brussels sprouts, mushrooms, onions…)
  • 1/2 cup broccoli = 5 florets
  • 1 large celery stalk
  • 1 medium carrot or 6 baby carrots
  • 1 cup raw leafy greens
  • 1 small potato or yam
  • 1/2 cup vegetable juice
  • 1/2 large bell pepper

red-bell-pepper2 servings of vegetables =

  • 1 large bell pepper
  • 2 large celery stalks
  • 1 cup cooked greens (2 cups uncooked greens)
  • 2 medium carrots or 12 baby carrots
  • 1 large sweet potato or yam
  • 1 large leaf of chard and stalk

How many servings are in…?

  • Carrots (1 lb) = 6-8 medium or 4 large = 6-8 servings
  • Mushrooms (1/2 lb or 8 oz) = 12-15 medium = 3 cups sliced = 6 servings
  • Chard (1 large bunch, de-stemmed, torn or chopped coarsely) = approx 8 cups = 8 servings
  • Sweet Potato or Yam (1 lb) = 1 large, 1 1/3 medium; 2 small = 2 servings.

Until you start to get used to visually gauging how many servings are in a bunch of kale or bag of carrots, you might have to keep your measuring cup close at hand.

Fruit

plum

Aim for 2-3 servings per day

1 serving of fruit =

  • 1/2 cup raw fruit (strawberries, blueberries, raspberries…)
  • 4 large strawberries
  • 1 small banana, orange
  • 1/2 large banana, grapefruit, orange
  • 16 grapes
  • 1 large plum

2 servings of fruit =

strawberry

  • 1 small apple
  • 1 large banana
  • 1 medium grapefruit
  • 1 large orange
  • 1 medium pear
  • 1 medium pear
  • 3 medium plums or 2 large
  • 8 large strawberries

Remember…

1 baseball = 1 cup

1 small computer mouse = 1/2 cup

Print it to Go!

serving-size-chart