Common portion equivalents for counting cups of fruits and vegetables include: one medium apple, pear, orange, grapefruit, peach, or nectarine = 1 cup of fruit; about 22 grapes = 1 cup of fruit; 12 baby carrots or two medium carrots = 1 cup of vegetables; two cups raw spinach â 1 cup cooked; a large ear of corn (kernels removed) â 1 cup; and one medium potato = 1 cup.
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Examples of how common fruits and vegetables are commonly converted into 'cup' units for dietary recommendations.