What Counts As a Serving of Fruits & Vegetables?

You probably know you should eat at least five servings of fruits and vegetables every day. Just about every packaged fruit or vegetable product lists this USDA guideline right on the package. However, ensuring you get enough is difficult if you don't know what counts as a "serving" of these foods. Once you know what a serving is, eating right gets a little easier.

Whole Fruits and Vegetables

• Whole fruits and vegetables are your best bet when it comes to eating right. Plant-based foods in their natural form contain fiber, water, vitamins and minerals, which help you feel full and keep you healthy. The American Cancer society lists a "medium" piece of fruit as one serving. Bernice Patterson, a weight loss program leader, clarifies that by stating a medium banana is 6 inches long and a medium round fruit has a 2 inch circumference.

Leafy Vegetables

• Green leafy vegetables are another good choice. These vegetables tend to be full of B vitamins, which help protect your nervous system, as well as iron, which helps prevent anemia. One cup of leafy green vegetables counts as a serving, according to the American Cancer Society. Bernice Patterson clarifies that as 1 cup of loosely packed vegetables. If you don't have a measuring cup around, 1 cup is roughly a medium-sized handful, according to nutritionist and cookbook author Ellie Krieger.

Packaged Fruits and Vegetables

• Packaged fruits and vegetables are convenient and often provide almost the same nutritional benefit as fresh foods. However, what counts as a serving varies according to the type of product you're eating. The American Cancer Society lists one serving of cooked or raw vegetables -- such as frozen or canned veggies -- as 1 cup. Contrast this with a 3/4 cup serving of fruit or vegetable juice, or a 1/4 cup serving of dried fruit.

Beware of Portion Distortion

• Most fruits and vegetables are low in calories, but juices are not. That becomes a problem when manufacturers and common sense disagree when it comes to serving size. For example, the website TeensHealth reports that a single, small bottle of juice can be not one serving as you might think, but 2.5 servings. Drink the whole bottle, and you'll have consumed 2.5 times the serving size listed on the label.