How much is 2 serves of fruit?

According to the Heart Foundation, consuming the recommended two serves of fruit daily can reduce the risk of coronary heart disease by 20%. Understanding how much is 2 serves of fruit is key to reaping these significant health benefits, and this article will guide you through the exact measurements for different varieties.

Quick Summary

This guide details the specific measurements for two serves of fruit, covering fresh, canned, dried, and juiced varieties. It provides clear examples and a handy comparison table to help you accurately track your daily fruit intake.

Key Points

• 2 serves = 300 grams: A standard serve is about 150g, so two serves are approximately 300 grams of fruit.

• Two Medium Fruits: Two serves can be as simple as having one medium apple and one medium pear.

• Two Cups of Chopped Fruit: For chopped or canned fruit, two serves is equal to two cups.

• 1 cup of 100% Juice: Be cautious, as liquid fruit servings like juice often contain less fiber and more concentrated sugar.

• 60g of Dried Fruit: Because dried fruit is calorie-dense, a smaller volume (60g) constitutes two serves.

• Visual Cues Help: Use common objects like a tennis ball for a medium whole fruit or a cupped hand for dried fruit to estimate portions.

Understanding the Standard Fruit Serve

Before we can determine how much constitutes two serves, it's essential to understand the standard measurement for a single serve. A standard serve of fruit is generally defined by national health organizations as approximately 150 grams. However, this weight can be tricky to gauge without a scale, so many guidelines offer more practical, easy-to-remember measurements based on the type of fruit.

Examples of a Single Serve of Fruit

For whole, medium-sized fruits, a single serve is often equivalent to one piece. For smaller fruits or those that are chopped, the measurement shifts to volume. A single serve might look like one of the following:

• 1 medium apple, banana, orange, or pear
• 2 small apricots, kiwi fruits, or plums
• 1 cup (150g) of chopped or canned fruit
• 30g (about a handful) of dried fruit
• 125ml (1/2 cup) of 100% fruit juice

Why Two Serves of Fruit are Recommended

Most health authorities, including the World Health Organization and the American Heart Association, recommend consuming at least two serves of fruit per day as part of a balanced diet. This target helps ensure you receive a wide spectrum of essential vitamins, minerals, antioxidants, and dietary fiber. These nutrients are crucial for supporting heart health, managing blood pressure, reducing the risk of certain cancers, and maintaining a healthy weight. Incorporating a variety of different fruits is also encouraged to maximize the nutritional benefits.

Visualizing and Measuring 2 Serves of Fruit

To make tracking your intake easier, here are practical examples of what two serves look like for different fruit types. Visual cues, such as using your hand or common objects, can be helpful for quick portioning.

Fresh Whole Fruits For medium-sized fruits like apples or oranges, two serves would simply be two whole pieces. For smaller options, the quantity doubles. A good example would be four small plums or four kiwifruits, which together make two serves. A large banana counts as two serves on its own.

Chopped or Canned Fruit Two serves can be measured as two cups (approximately 300g) of chopped fresh fruit or canned fruit stored in natural juice. For example, a large fruit salad containing two cups of mixed melon, strawberries, and grapes would meet this target. Always opt for canned fruit in natural juice rather than syrup to avoid excess added sugar.

Dried Fruit Since dried fruit is more concentrated in sugar and calories, the serving size is smaller. Two serves equate to 60g, which is about two heaped tablespoons of raisins, currants, or sultanas. Dried fruit is best consumed as part of a meal to help reduce the risk of tooth decay.

Fruit Juice and Smoothies For 100% fruit juice, two servings would be 250ml (1 cup). However, it's crucial to remember that juicing fruit removes most of the fiber, and the released sugars can increase the risk of tooth decay. For this reason, juice is generally recommended in limited amounts and as a single portion toward your daily target. The Heart Foundation, for example, notes that a combined total of fruit juice and smoothies shouldn't exceed 150ml per day to count as one of your serves. The rest should come from whole fruit.

Comparison Table: How to Measure 2 Serves of Fruit

To provide a quick reference, the table below compares two-serve quantities across different forms of fruit.

Fruit Type	Two Serves (Approximate)	Notes
Fresh, Whole	Two medium apples, oranges, or pears	One medium piece is a single serve.
Fresh, Small	Four small apricots or kiwi fruits	Two small pieces make up one serve.
Fresh, Other	One large banana or half a large grapefruit	These larger fruits often contain two serves in a single piece.
Fresh, Chopped	Two cups of mixed chopped fruit	A single serve is one cup.
Frozen or Canned	Two cups (300g) of fruit in natural juice	Similar measurement to fresh chopped fruit.
Dried	60g (two heaped tablespoons)	Highly concentrated; consume in moderation.
100% Juice	250ml (one cup) of 100% fruit juice	Limited intake recommended due to concentrated sugar and lack of fiber.

Practical Ways to Get Your Two Serves

Meeting your daily fruit goal can be simple with a little planning. Instead of thinking of it as a chore, integrate fruit into your daily routine in enjoyable ways. Here are some ideas:

1. Breakfast Boost: Add a cup of mixed berries to your morning oatmeal, yogurt, or cereal. That's one serve down immediately.
2. Midday Snack: Pack a medium apple and a handful of grapes for an easy, portable snack. This covers your second serve.
3. Smoothie Power: Blend a cup of frozen blueberries with a handful of spinach and a splash of milk or water for a nutrient-packed smoothie. Be mindful of portion size when juicing.
4. Pair with Meals: Add sliced mango or pineapple to a lunchtime salad, or enjoy a small bowl of fruit salad as a dessert after dinner.
5. Dried Fruit Convenience: Keep a small bag of dried apricots or prunes in your desk or car for a quick energy boost when you're on the go.

Conclusion

Understanding how much is 2 serves of fruit is a fundamental step toward adopting healthier eating habits. Whether you prefer fresh, frozen, canned, or dried varieties, the key is to be mindful of the specific portion sizes for each type to ensure you are meeting the recommended daily intake. By incorporating a diverse range of fruits into your diet through simple meal and snack ideas, you can easily reach your two-serve goal and enjoy the numerous health benefits, from improved heart health to better overall well-being. By making informed choices and using easy visual cues, you can confidently track your fruit intake and build a healthier lifestyle.

References

"Fruit, Vegetables and Heart Health." Heart Foundation. https://www.heartfoundation.org.au/healthy-living/healthy-eating/fruit-vegetables-and-heart-health "Serve sizes." Eat For Health. https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes "5 A Day portion sizes." NHS. https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/ "5 A Day portion sizes." NHS. https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/ "How to Eat More Fruit and Vegetables." American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables "Fruits and Vegetables Serving Sizes Infographic." American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes "Portion size: MedlinePlus Medical Encyclopedia." MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000337.htm "Serving Sizes for Fruits and Veggies." Lower Keys Medical Center. https://www.lkmc.com/health-library/148 "Fruit: Calories & Calorie Chart." Calories.info. https://www.calories.info/food/fruit

Frequently Asked Questions

What is a single serve of fruit?

A single serve of fruit is typically 150 grams, which can be measured as one medium apple or orange, two small kiwi fruits, or one cup of chopped fruit.

Does fruit juice count towards my daily serves?

Yes, 100% fruit juice can count, but it is best to limit your intake. Most health guidelines suggest that juice should only count as a single portion per day, regardless of how much is consumed, because it lacks the fiber of whole fruit.

How much dried fruit is considered a serve?

A standard serve of dried fruit is about 30 grams, which is approximately one heaped tablespoon. Therefore, two serves would be 60 grams.

Is it better to eat whole fruit or drink fruit juice?

It is generally better to eat whole fruit. Whole fruits contain more dietary fiber and nutrients, and their sugars are released more slowly, which is better for blood sugar control and dental health.

Can canned fruit contribute to my daily serves?

Yes, canned fruit in natural juice can count towards your daily serves. It is recommended to choose options without added sugar.

What are some easy ways to get two serves of fruit a day?

You can add a cup of berries to your breakfast oatmeal, have a medium apple as a snack, or enjoy a cup of chopped fruit salad as a dessert.

Do all fruits have the same serving size?

No, serving sizes vary depending on the type and form of the fruit. A medium whole fruit like an apple has a different standard serve than a handful of small grapes or a quantity of dried fruit.