The United States Department of Agriculture (USDA) guidelines recommend the average adult consume two servings of fruit per day. The American Heart Association (AHA) recommends adults eat four to five servings of fruit per day. Canada’s Food Guide recommends having at least one serving of fruit (one fruit, or half a cup of fresh, frozen or canned fruits or barriers) at every meal, making 4 servings a day.

Dried fruits are significantly higher in calories and nutrients, smaller servings of them count toward more of your daily intake: a 1/2 cup serving of dried fruit is equal to 1 cup of fresh fruit. If you are on a 2,000-calorie diet, you can consume 2 cups of fresh fruit or the equivalent in canned, frozen or dried fruit to fulfill your daily recommendations.

Just for your references:

  • 1 pound (lb) = 16 ounces (oz) = 454 grams (g)
  • 100 grams = 3.5 ounces
  • 1 ounce = 2 tablespoons (tbsp.)
  • 1 tablespoon = 14 grams = 0.5 ounce


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