What fruits are in MyPlate? An extensive guide to the fruit group

January 3, 2026 •

3 min read

According to the USDA, Americans often fail to consume enough fruit, a vital component of a healthy diet. A full range of fruits and 100% fruit juices are included in the MyPlate fruit group, available in various forms like fresh, frozen, canned, or dried. This guide will detail exactly what fruits are in MyPlate, emphasizing the importance of prioritizing whole fruits over juice for maximum nutritional benefits.

Quick Summary

The MyPlate fruit group includes all fruits and 100% fruit juice, regardless of form (fresh, frozen, canned, dried). Prioritizing whole fruits for fiber is emphasized, while variety ensures a full spectrum of nutrients. Learn about portion sizes and the health benefits of this essential food group.

Key Points

Inclusion: The MyPlate fruit group includes all fresh, frozen, canned, dried, and 100% juiced fruits.
Prioritize Whole Fruit: Focus on whole fruits, which contain dietary fiber not found in fruit juice, to promote better satiety and health outcomes.
Variety is Key: Eating a variety of different fruits, including citrus, berries, and melons, ensures you get a full spectrum of essential nutrients.
Serving Sizes: A standard serving is typically 1 cup of fresh/frozen fruit, but it's ½ cup for dried fruit.
Health Benefits: Fruits are naturally low in calories, fat, and sodium, while being rich in potassium, fiber, vitamin C, and folate.
Juice Limitation: While 100% fruit juice is included, MyPlate recommends that at least half of your fruit intake should come from whole fruit.
Everyday Inclusion: Easy ways to add fruit include adding it to oatmeal, yogurt, salads, or eating it as a standalone snack.

A Closer Look at the MyPlate Fruit Group

The MyPlate food guidance system, created by the USDA, illustrates a balanced approach to healthy eating. The fruit group, represented by the red section on the plate, plays a crucial role by providing essential vitamins, minerals, and dietary fiber. A key takeaway from the MyPlate recommendations is that while all fruits and 100% fruit juices count, a strong emphasis is placed on consuming whole fruits. Whole or cut-up fruits contain dietary fiber, which is largely lost during the juicing process.

Examples of fruits in MyPlate

The variety of options within the fruit group allows for endless possibilities to keep meals and snacks interesting. Fruits can be enjoyed fresh, frozen, canned, dried, or even cooked and pureed.

Commonly Eaten Whole Fruits

Berries: Blueberries, strawberries, raspberries, and cherries are packed with vitamins and antioxidants.
Citrus Fruits: Oranges, grapefruits, lemons, and limes provide a significant boost of Vitamin C.
Stone Fruits: Peaches, plums, apricots, and nectarines are excellent sources of nutrients like potassium.
Melons: Cantaloupe, honeydew, and watermelon offer a refreshing source of hydration and vitamins.
Other favorites: Apples, bananas, grapes, kiwi, and mangoes are versatile and widely available.

Processed and Prepared Fruits

Dried fruits: Raisins, prunes, and dried apricots are concentrated sources of nutrients and fiber, and a half-cup counts as a full cup of fruit.
Frozen fruits: Berries, mango chunks, and peaches can be stored for long periods and are perfect for smoothies or baking.
Canned fruits: Look for options canned in 100% fruit juice or water, not heavy syrup, to minimize added sugars.
100% fruit juice: While it counts, it lacks fiber. At least half of your daily fruit intake should come from whole fruits.

Comparing fruit servings: Whole fruit vs. juice


Feature	Whole Fruit (Fresh, Frozen, Dried)	100% Fruit Juice	Fruit Canned in Heavy Syrup
Nutrients	Contains dietary fiber, vitamins, and minerals.	Contains vitamins and minerals, but minimal to no fiber.	Often contains added sugars, reducing nutrient density.
Satiety	High fiber content helps you feel full longer, which can aid in weight management.	Lacks fiber, so it is less filling and easier to overconsume.	Added sugars can contribute to excess calorie intake without much nutritional value.
Serving Size	1 cup of fresh/frozen fruit or ½ cup of dried fruit equals one serving.	1 cup of juice equals one serving.	The amount of fruit per serving may be lower, depending on the syrup.
Best for...	Everyday consumption and snacking.	Occasional treat, but not a replacement for whole fruits.	Limiting or avoiding as part of a healthy diet.

The importance of varying fruit choices

Just as MyPlate encourages varying your vegetable intake by color, it also promotes variety within the fruit group. Different fruits offer distinct nutritional profiles. For instance, citrus fruits are renowned for vitamin C, while bananas are excellent sources of potassium. By consuming a rainbow of different fruits, you can ensure a broader intake of essential vitamins, minerals, and phytochemicals that contribute to overall health and help protect against chronic diseases.

Recommended daily intake and practical tips

The recommended amount of fruit varies based on age, sex, and physical activity level. However, a general guideline for adults is approximately 1.5 to 2 cups of fruit per day. A good strategy is to incorporate fruit throughout your day, from breakfast to snacks and desserts. For example, add sliced bananas to your oatmeal, pack an apple for a midday snack, or mix berries into yogurt for a satisfying dessert. The key is to make fruit a consistent and integral part of your diet.

Conclusion

In conclusion, the MyPlate guidelines clearly define what fruits are in MyPlate: all fruits and 100% fruit juice, available in fresh, frozen, canned, or dried forms. However, to maximize health benefits, the guidelines stress the importance of prioritizing whole fruits. This approach ensures you get the valuable fiber that helps with satiety and proper digestion, in addition to the vitamins and minerals present in all fruit forms. By consuming a wide variety of whole fruits, you can easily meet your daily nutritional requirements and contribute to a healthier lifestyle. For more personalized dietary advice, the USDA's MyPlate website offers resources to tailor recommendations to your specific needs.

Frequently Asked Questions

Yes, 100% fruit juice counts as part of the MyPlate fruit group, but it should be limited. MyPlate recommends that at least half of your total fruit intake should come from whole fruits, which contain more fiber than juice.

Yes, canned fruits are included in the fruit group. To make the healthiest choice, look for canned fruits packed in 100% fruit juice or water, rather than heavy syrup.

For dried fruit, the serving size is more concentrated. Half a cup of dried fruit, such as raisins or dried apricots, is equivalent to one full cup of fruit from the MyPlate group.

The recommended amount of fruit varies by age, sex, and activity level, but general guidelines for adults suggest 1.5 to 2 cups of fruit per day.

Yes, smoothies can count towards your fruit intake. For a nutritionally balanced smoothie, MyPlate suggests blending whole fruits, and you can also add other MyPlate groups like dairy (yogurt or milk) for a complete meal.

Whole fruit is a better choice because it contains dietary fiber, which is removed during the juicing process. Fiber helps you feel full and promotes healthy digestion.

Yes, it is a myth that you can only eat fruit at certain times of day. Fruit is a healthy option at any time and does not negatively impact digestion or metabolism when consumed with a meal.