1 apple fruit serving

How to Actually Measure One Serving of Fruits and Vegetables

Serving sizes made easy.

Meredith Davin

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If you’re a millennial like me, you grew up learning about the food pyramid in PE class. Bread on the bottom, chocolate on the top. That meant you could eat as much bread as you wanted, right? As fun as it was coloring in the sections of the pyramid, I never had a clue what I was actually supposed to eat.

Photo courtesy of gll-getalife.com

Finally, they did away with the food pyramid in 2011 and replaced it with “Choose My Plate,” an equally useless and even more confusing guide to nutrition. Colorful plates now fill the walls of public elementary schools, pounding into kids heads that each meal must be perfectly portioned off.

Photo courtesy of choosemyplate.gov

I’m no dietician, but I know that a portioned plate like this at each meal is simply not feasible. Plus, nutrition is cumulative – daily, weekly, yearly. If you miss out on a serving of veggies during breakfast or lunch, you can make it up during dinner. If you don’t eat vegetables for the first 20 years of your life, you might have problems down the road.

The USDA recommends that women and men get approximately 2 servings of fruit and 2 servings of vegetables a day, where 1 serving = 1 cup. But what the heck does 1 cup of raspberries or grapes look like? I set out with my measuring cup to procure a solution and end portion size problems once and for all.

1 serving (1 cup) equals…

8 Strawberries

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Your serving of strawberries has about 48 calories, 0 grams of fat, 1 gram of protein and 7 grams of sugar. Try making a fresh strawberry salad this summer.

1 Large Bell Pepper

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One bell pepper contains 31 calories, 0.07 grams of fat, 1.2 grams of protein and 5 grams of sugar. Read here why you should stop buying green bell peppers.

30 Raspberries

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Your serving of raspberries has about 65 calories, 0.8 grams of fat, 1.5 grams of protein and 5 grams of sugar. Try making this raspberry chia seed jam to get in your fruits and Omega-3s.

20 Cherry Tomatoes

Those cherry tomatoes have 27 calories, 0.3 grams of fat, 1.3 grams of protein and 10 grams of sugar. Peruse these recipes that are perfect for tomato season.

1 Large Apple

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An apple a day will give you 110 calories, 0.36 grams of fat, 0.55 grams of protein and 22 grams of sugar. Make an apple pie inside an apple with this recipe.

36 Grapes

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A cup of grapes has about 110 calories, 0.3 grams of fat, 1.1 grams of protein and 25 grams of sugar. Check out here why grapes are the best fruit of all time.

1 Medium Sweet Potato

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A medium sweet potato has 114 calories, 0.1 grams of fat, 2.1 grams of protein and 5.5 grams of sugar. Make your own sweet potato chips with this recipe.

15 Baby Carrots

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Your cup of carrots has 35 calories, 0 grams of fat, 0.5 grams of protein and 2 grams of sugar. Learn how to easily make roasted veggies with this simple recipe.

1 Large Banana

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1 banana has about 105 calories, 0.4 grams of fat, 1.3 grams of protein and 14.5 grams of sugar. Check out these 6 ways to tell if your banana is too ripe to eat.

9 Mushrooms

That cup of mushrooms contains 21 calories, 0.3 grams of fat, 3 grams of protein and 1 gram of sugar. Click here for everything you need to know about mushrooms.

¾ of One Large Onion

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Chopped up, this onion contains about 67 calories, 0.1 grams of fat, 1.5 grams of protein and 6.8 grams of sugar. Finally understand the science behind why you cry cutting onions with this explanation.

1 Avocado

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Your healthy fat favorite contains 234 calories, 21 grams of fat, 2.1 grams of protein and 1.3 grams of sugar. Incorporate more avo into your diet with these 7 ways to eat avocado.

6 Pieces of Broccoli

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A cup of broccoli has 31 calories, 0.3 grams of fat, 2.6 grams of protein and 2.6 grams of sugar. Don’t throw away those broccoli stems – check out these 6 genius ways to eat broccoli.

2 Cups Raw Kale (1 Cup Cooked)

Photo by Meredith Davin

Photo by Meredith Davin

2 cups of raw kale will turn into one cup of cooked, containing 64 calories, 1 gram of fat, 4.4 grams of protein and 0 grams of sugar. Check out these 17 recipes that prove cooked kale is king.

78 Blueberries

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Nearly an entire package of blueberries, one cup contains 83 calories, 0.5 grams of fat, 1 gram of protein and 14.5 grams of sugar. Try this blueberry pancake pull-apart bread for a new twist on your favorite breakfast classic.

20 Blackberries

Photo by Meredith Davin

A cup of these contains 62 calories, 0.7 grams of fat, 2 grams of protein and 8 grams of sugar. Find out here why blackberries are the summer’s most underrated fruit.

So there you have it – say goodbye to serving size cluelessness. By no means should you feel compelled to consume 9 mushrooms in one sitting, but with this info you can go forth and make serving sizes easy. Focus on consciousness rather than just counting calories.

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Serving Sizes for 18 Fruits and Vegetables

Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig).

Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.

The United States Department of Agriculture (USDA) sets the serving sizes for most fruits and vegetables at one cup. But fruits and vegetables don’t always fit nicely into a measuring cup, and there are differences based on volume.

Learn about the approximate serving sizes for 18 different fruits and vegetables based on MyPlate.gov recommendations. Understanding these serving sizes can help you get the recommended amounts of fruits and vegetables each day.

One Large Banana

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Verywell / Alexandra Shytsman

One large banana (about eight inches long) is equal to one serving of fruit. Bananas provide:

One medium banana has about 100 calories. This makes it perfect for an afternoon snack. 

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What Is A Serving?

Eating the recommended number of servings of fruits and veggies every day is easier than you think. Take a look at the serving examples below. In some cases, it might be less than you think.

WHAT IS ONE SERVING?

125 mL (½ cup) fresh, frozen or canned fruits or vegetables
250 mL (1 cup) raw leafy veggies or salad
125 mL (½ cup) 100% juice
1 fruit

ONE SERVING OF FRUIT CAN BE:

1 medium banana
6 strawberries
1 plum
20 grapes
1 medium apple
1 medium peach
½ cup (125 mL) of 100% orange or other 100% fruit juice

ONE SERVING OF VEGETABLE CAN BE:

½ cup (125 mL) broccoli florets
10 baby carrots
1 roma tomato
½ cup (125 mL) tomato juice
½ of a baked sweet potato
1 ear of corn

CANADA’S FOOD GUIDE RECOMMENDS

• Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
• Have vegetables and fruit more often than juice.

For more information go to Canada’s Food Guide

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9 Incredible Health Benefits of Apples

by Meenakshi Nagdeve last updated — July 27, 2021 Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based

Apples are some of the most popular and delicious fruits on the planet. There is nothing like biting into a bright, red, sweet, juicy apple to quench your thirst and satisfy your sweet tooth while boosting your health in a major way. There are more than 7,500 varieties of these delicious fruits and they come in a variety of colors namely red, yellow, and green

In addition to being delicious, the health benefits of apples include the prevention of cardiac and GI disorders, constipation, anemia, and diabetes. They may also help relieve symptoms of rheumatism, gout, and Alzheimer’s and Parkinson’s diseases. Apples help in reducing weakness, providing relief from dysentery, and promoting digestion. Finally, they are known to aid in dental and skin care.

What are Apples?

Apples (Malus domestica) are pomaceous fruits produced by apple tree that belongs to the Rosaceae family. The skin of apples is thin but sturdy and the inner flesh is thick and juicy; the fruit, it softens as it ripens. The inner core holds the seeds, which can be detrimental for your health if consumed in excess. The nutrients are in the flesh and the skin, which are a rich source of anthocyanins and tannins. The expression remains true: ‘An apple a day keeps the doctor away!’

In 2010, the complete genome of the apple was decoded, which has led to an increase in research and understanding of why apples are so beneficial for our health, and what specific components are responsible for the boost they provide! Let’s take a look at some of those essential components of one of the world’s favorite and healthiest fruits! [1]

Watch Video: 7 Amazing Benefits of Apple

Apple Nutrition

According to the USDA National Nutrient Database, apples contain many essential nutrients, vitamins, and minerals. They are free of fat, sodium, and cholesterol. Antioxidants, potassium, dietary fiber, vitamin C, and a few vitamin B (niacin, vitamin B6) are responsible for the health benefits attributed to apples. [3]

The other important nutrients in apple include calcium, vitamin K, iron, copper, phosphorus, and magnesium. They are also packed with phytonutrients and flavonoids, like quercetin, epicatechin, phloridzin, and other polyphenolic compounds. [4]

They are energy-dense and water-rich fruits which helps you feel full. They are rightly called “nutritional powerhouses”.

Serving Size : Nutrient Value Water [g] 85.56 Energy 52 Energy [kJ] 218 Protein [g] 0.26 Total lipid (fat) [g] 0.17 Ash [g] 0.19 Carbohydrate, by difference [g] 13.81 Fiber, total dietary [g] 2.4 Sugars, total including NLEA [g] 10.39 Sucrose [g] 2.07 Glucose (dextrose) [g] 2.43 Fructose [g] 5.9 Starch [g] 0.05 Calcium, Ca [mg] 6 Iron, Fe [mg] 0.12 Magnesium, Mg [mg] 5 Phosphorus, P [mg] 11 Potassium, K [mg] 107 Sodium, Na [mg] 1 Zinc, Zn [mg] 0.04 Copper, Cu [mg] 0.03 Manganese, Mn [mg] 0.04 Fluoride, F [µg] 3.3 Vitamin C, total ascorbic acid [mg] 4.6 Thiamin [mg] 0.02 Riboflavin [mg] 0.03 Niacin [mg] 0.09 Pantothenic acid [mg] 0.06 Vitamin B-6 [mg] 0.04 Folate, total [µg] 3 Folate, food [µg] 3 Folate, DFE [µg] 3 Choline, total [mg] 3.4 Betaine [mg] 0.1 Vitamin A, RAE [µg] 3 Carotene, beta [µg] 27 Cryptoxanthin, beta [µg] 11 Vitamin A, IU [IU] 54 Lutein + zeaxanthin [µg] 29 Vitamin E (alpha-tocopherol) [mg] 0.18 Vitamin K (phylloquinone) [µg] 2.2 Fatty acids, total saturated [g] 0.03 14:0 [g] 0 16:0 [g] 0.02 18:0 [g] 0 Fatty acids, total monounsaturated [g] 0.01 18:1 [g] 0.01 Fatty acids, total polyunsaturated [g] 0.05 18:2 [g] 0.04 18:3 [g] 0.01 Phytosterols [mg] 12 Tryptophan [g] 0 Threonine [g] 0.01 Isoleucine [g] 0.01 Leucine [g] 0.01 Lysine [g] 0.01 Methionine [g] 0 Cystine [g] 0 Phenylalanine [g] 0.01 Tyrosine [g] 0 Valine [g] 0.01 Arginine [g] 0.01 Histidine [g] 0.01 Alanine [g] 0.01 Aspartic acid [g] 0.07 Glutamic acid [g] 0.03 Glycine [g] 0.01 Proline [g] 0.01 Serine [g] 0.01 Sources include : USDA [5]

Carbs and Calories in Apples

According to the USDA [6] , a 100 g serving of apples contains about 52 calories and 14 g of carbs.

Health Benefits of Apples

Mentioned below are some of the best health benefits of apples that may help you in keeping the doctor away: [7]

May Improve Gut Health

Research by Dr. Ferdous Gheyas of the Department of Horticulture Science at North Carolina State University, reports that apples are rich in soluble fiber. According to the USDA National Nutrient Database, one large apple provides 20 percent of their daily recommended intake of dietary fiber. The fibers help in enhancing the digestive process. Regular consumption of fiber in apples ensures smooth bowel movements and the prevention of constipation, diarrhea, irritable bowel syndrome (IBS), and other stomach disorders. [8]

Fiber also stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce the chances of atherosclerosis.

Apples contain pectin, a type of fiber that acts like a prebiotic. It specifically helps to improve the functioning of the bacteria living in our large intestine. Apples stimulate metabolism within the digestive tract and promote good bacteria in the gut. This prebiotic effect leads to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins. [10]

Apples are one of the most popular fruits in the world. Photo Credit: Shutterstock

Possibly Considered Good for the Heart

Apples help lower the risk of various other heart ailments, as per a study published in the journal Nutrition. The antioxidant property of apples reduces the oxidation of fats, called lipid peroxidation. It also neutralizes various fats found in blood vessels that can exert dangerous pressure. The flavonoid, quercetin, reduces inflammation in our blood vessels, while the polyphenol, epicatechin, lowers the blood pressure in the body. [11]

Studies have shown that regular apple intake is also associated with a reduced risk of thrombotic strokes in both men and women. [12]

The soluble fiber present in apples helps to lower the level of cholesterol in the body, making it a strong defensive mechanism against cardiovascular diseases. One year-long research study performed on 160 post-menopausal women showed that consuming apples daily resulted in a drastic decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol in just three months. [13]

Linked to a Lower Risk of Diabetes

Controlling blood sugar is essential for people suffering from diabetes. The polyphenols in apples have been directly linked to reducing the uptake of carbohydrates by the body. Some research focusing on apple vinegar showed that it can reduce the fluctuation of blood sugar levels that occur in the bloodstream, an important factor for keeping diabetes in check. The polyphenols also lower glucose absorption in our digestive tract and stimulate the release of insulin from our pancreas, which is necessary to keep the blood sugar levels in check. [14]

Finally, the polyphenols stimulate the insulin receptors on cells throughout our body, which speeds up the removal of sugar from our bloodstream. This process gets it to our cells for metabolism, thereby helping manage diabetes. [15]

May Be Helpful in Improving Dental Health

Eating apple helps in cleaning both teeth and gums. When you eat apples, the fiber in them cleanses the teeth, and the antibacterial properties thought to come from this fruit keep bacteria and viruses at bay. While they do not reduce dental cavities, they stimulate the secretion of saliva (an alkaline compound), which reduces the ability of bacteria to multiply and grow in your mouth, as per a study published in PLOS One. [16] [17]

May Promote Brain Health

A study conducted on rat brain cells by researchers at Cornell University in New York shows that the potent abundant antioxidants in apples protect the brain cells against oxidative stress. Oxidative stress is associated with Alzheimer’s and other neurodegenerative disorders, so reducing it is linked with lessening or hopefully preventing these disorders. [18]

Apples also increase the amount of acetylcholine in the brain, which is linked to improving concentration, problem-solving, and memory.

May Relieve Symptoms of Asthma

Apples have shown tremendous anti-inflammatory behavior and in terms of asthma, they have stood out among other natural treatments. Quercetin, a flavonoid present in the apple skin helps reduce inflammation and strengthen the immune system. [19] [20] [21]

May Improve Bone Health

Compounds like kaempferol, quercetin, and myricetin present in apple have been linked to reducing inflammatory conditions, such as arthritis and gout. Thus, people suffering from rheumatism find apples very useful as they aid in the healing process. [22] [23]

May Aid in Weight Loss

Both the high water content and fiber in apples increase satiety, thereby reducing appetite and overeating. Meaning, they are burned off quicker, or not absorbed by the body at all, which can be great news for millions of people struggling with obesity. [24] [25]

May Aid in Skin and Hair Care

The powerful antioxidants in apples counteract the damaging effects of free radicals, which are directly linked to premature aging, wrinkles, age spots, and other age-related conditions. [26]

Apples also increase blood circulation which keeps the skin looking young and toned. They stimulate the replacement of old cells, repair of the damaged ones, and prevention of acne. Pastes made of apple and honey or apple and milk increase the shine and glow of the skin when topically applied.

According to the USDA Nutrient Database, one large apple provides approximately 17 percent of the daily recommended intake of vitamin C. This essential vitamin helps to increase immunity against infections and diseases. The ascorbic acid reserves found in apple also help in collagen formation which provides a range of benefits for the skin. [27]

Applying apple juice to the scalp can help prevent dandruff. Washing the hair and finally rinsing it from apple juice gives it a healthy shiny look, as per anecdotal evidence. It also acts as a good conditioner.

May Protect From NSAIDs

Catechin and chlorogenic acid found in apples help protect the stomach lining from injury from nonsteroidal anti-inflammatory drugs (NSAIDs). These are a class of painkillers that may injure the stomach cells. Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, [28] considers blueberries, apples, and leafy greens as some of the most important anti-inflammatory foods.

Uses of Apples

Apple can be used in different ways for different purposes as follows:

• Eat it: Apples can be eaten raw right off the tree or in a variety of dishes such as fruit salads and custards. These fruits can be baked, minced, mashed, frozen, or even dried into chips as a healthy, sweet snack.
• Drink it: Apple juice is also a common drink throughout the world and it is also included in many desserts.
• Apply it: The oil extracted from its seeds also useful and has many applications, especially in the cosmetic industry. The benefits of apple seed oil include reducing the appearance of acne, reducing wrinkles, and moisturizing the skin.

How to Buy and Store Apples?

Here are a few tips for selecting and storing apples:

• When you buy apples, make sure they are firm.
• Don’t buy those that have wrinkles, since they have lost most of their health benefits and nutritional values.
• Do not select the ones that are unusually soft or bruised.
• Do not store apples that are overripe or are beginning to rot with the firm ones

Note: Ripe apples metabolize their nutritional resources by releasing a compound called ethylene gas. This ethylene gas can stimulate the rapid ripening and rot of other apples. So make sure to remove these from the bag of apples that you buy.

Apple Side Effects

There are a few side effects of eating apples. One should look out for the following:

• Poisoning:Apple seeds contain cyanide, which is poisonous. Excess intake can be fatal. They should not be consumed orally, however, they can be used for topical applications.
• Pregnancy and breastfeeding: Expecting and lactating mothers should avoid the intake of apple tea as it may harm the growing fetus.
• Allergy: Apple may cause allergic reactions in some people.
• Medication: Apple may interfere with certain medications. In such cases, talk to your doctor before adding apples to your diet.

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