serving size for fruits

Nutrition Q&A [Moderated]
1

Jordan,
In your “What Do I Eat” video (nice work on that by the way - very well done), what do you use as a serving size for fruits?

  • You said 160g of blueberries is about two servings
  • You said 1 large apple and 1 large banana are about 2.5 servings

I usually use 145g for fruits and 85g for vegetables based on the “serving size” I see on the packaging, but I’m wondering if that’s completely arbitrary. Does it vary by type of fruit? Is there a database you recommend? I just want to make sure I’m meeting the 8-10 a day recommendation.

Thanks,
Rob

2

I like the USDA database and I use ~ 85-100g for the serving size for each in most cases.

3

Thanks Jordan. For the life of me I can’t seem to find any database anywhere (USDA or otherwise) that lists what a serving is. The closest thing I can find is a recommendation on the number of cups per day you should consume and what a cup equivalent is.

For example, according to the 2015-2020 Dietary Guidelines for Americans men my age should consume 2.5C of vegetables and 2C of fruit, where 1 large banana or 12 baby carrots count as 1 cup.

Does the 2.5C vegetables & 2C fruits recommendation align with the 8-10 servings recommendation you guys give?

4

Yep. ~ 1/2 a cup is ~one serving.