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2-4 SERVINGS
Select a Food
________________________FRUITS______________________
Apple (1 medium)
Apple, without skin (2 3/4-in. diameter)
Apple, dried, sulfured (10 rings)
Apple juice, bottled or canned (4 oz.)
Applesauce, sweetened (1/2 cup)
Apricots (3 raw fruits)
Apricots, canned, fruit and liquid (1/2 cup)
Apricots, canned, heavy syrup, fruit and liquid (1/2 cup)
Apricots, dried, sulfured (10 halves)
Avocado, California (1)
Avocado, Florida (1)
Banana, without peel (1)
Blackberries, raw (1/2 cup)
Blueberries (1/2 cup)
Cantaloupe (1/2 cup)
Cantaloupe (1 cup cubes)
Cherries, sweet 910)
Cherries, sweet, canned (1/2 cup)
Cranberries, raw (1 cup whole)
Cranberry juice cocktail (4 oz.)
Cranberry sauce, canned, sweetened (1/4 cup)
Dates, dried (2)
Figs, dried (1)
Fruit cocktail, canned, juice (1/2 cup)
Fruit cocktail, heavy syrup (1/2 cup)
Grapes, sweet, seedless (10)
Grapes, seeded (10)
Grape juice, canned or bottled, unsweetened (1/2 cup)
Grape juice, sweetened from frozen concentrate (1/2 cup)
Grapefruit, white (1/2)
Grapefruit, red (1/2)
Grapefruit, canned, syrup (1/2 cup)
Grapefruit juice, unsweetened fresh, canned, or frozen (1/2 cup)
Grapefruit juice, sweetened (1/2 cup)
Honeydew cubes (1)
Kiwi fruit (1 medium)
Lemon, without peel (1 medium)
Lemon juice, raw (1/4 cup)
Lemon juice, bottled (1/4 cup)
Lime (1)
Lime juice, raw (1/4 cup, 4 Tablespoons)
Mango (1 medium)
Nectarine, raw (1)
Orange, raw (1 medium)
Orange, raw sections without membrane (1/2 cup)
Orange juice, fresh raw (1/2 cup)
Orange juice, canned, unsweetened (1/2 cup)
Orange juice, from frozen (1/2 cup)
Orange-grapefruit juice, canned (1/2 cup)
Papaya (1 cup cubed pieces = 1/2 fruit)
Peaches (1/2 cup sliced)
Peaches, canned, juice (1/2 cup)
Peaches, canned, heavy syrup (1/2 cup)
Peaches, dried uncooked (5 halves)
Pears (1 medium)
Pears, canned, juice (1/2 cup)
Pears, canned, heavy syrup (1/2 cup)
Pineapple (1/2 cup diced)
Pineapple, canned, juice (1 slice)
Pineapple, canned, juice (1/2 cup chunks/tidbits)
Pineapple, canned, heavy syrup (1 slice)
Pineapple juice, canned (1/2 cup)
Pine apple juice from concentrate (1/2 cup)
Plum (1 medium)
Plum, canned light syrup (3 fruits)
Pomegranate (1)
Prunes, dried (5 large)
Prunes, cooked, unsweetened (1/2 cup)
Prune juice (1/2 cup)
Raisins (1/2 cup not packed)
Strawberries (1 cup)
Strawberries, frozen, sweetened (1 cup)
Strawberries, frozen, unsweetened (1 cup)
Tangerine (1 medium)
Watermelon (1 cup)