How many servings of fruits should I eat daily?

Registered dietitians and nutrition scientists agree that most adults should aim for about 1.5 to 2 cups (360 to 480 mL) of fruit daily. This recommendation appears in major guidelines and reflects evidence from population studies and clinical experience showing benefits for heart health, weight management, and micronutrient intake. A single fruit serving commonly equals 1 cup (240 mL) of fresh fruit, 1/2 cup (120 mL) of dried fruit, or 1/2 cup (120 mL) of 100 percent fruit juice.

Practical translation helps individuals reach targets. One medium apple, banana, or orange typically counts as about 1 cup (240 mL). A cup of berries or sliced melon is another typical serving. Dried fruit portions should be smaller because calories concentrate; for example, 1/4 cup of raisins equals about 1/2 cup (120 mL) fresh equivalent. Pure fruit juice should be limited because it lacks fiber; health professionals advise favoring whole fruit most of the time.

Clinicians and dietitians emphasize variety. Choosing different colors and types — citrus, berries, melons, and tropical fruits — helps supply diverse vitamins, minerals, and phytonutrients. Individuals with higher calorie needs or specific goals may consume more, while those reducing carbohydrates should consult a registered dietitian for individualized plans. People with diabetes or on certain medications should coordinate fruit intake with health providers to manage blood glucose and interactions.

To implement recommendations, plan fruit with meals, use fruit as snacks, and keep ready-to-eat options available. Tracking portions with a measuring cup or simple visual cues can build sustainable habits. These evidence-based, practical steps support daily fruit intake consistent with authoritative guidance. Regular consumption of the recommended servings correlates with lower risk of chronic disease and improved nutrient adequacy; clinicians recommend gradual increases if intake is low, and registered dietitians can provide tailored advice to align fruit servings with individual health goals.