Big RIP to MyPlate: MyPlate Food Group Tables

Sara Kerr
Mar 25
11 min read

The following tables were originally published on MyPlate.gov. The entire site from MyPlate.gov, including these tables, is no longer available since the site was replaced by RealFood [dot] gov in 2026.

The following is for educational purposes and published under fair use, sourced from archived versions of MyPlate.gov from the Wayback Machine.

Additional archives of these MyPlate TipSheets and other MyPlate resources exist as of publishing this article, but who knows how long they’ll be available. I wanted to make sure I saved what I could and archived them for other Dietitians and healthcare professionals to find, if they would like to reference them.

MyPlate Food Group Tables | Jump to Section:

*General recommendations by age.

FRUIT

Daily Fruit Table

Daily Recommendations*
Toddlers	12 to 23 months	½ to 1 cup
Children	2-3 yrs	1 to 1½ cups
Children	4-8 yrs	1 to 2 cups
Girls	9-13 yrs	1½ to 2 cups
Girls	14-18 yrs	1½ to 2 cups
Boys	9-13 yrs	1½ to 2 cups
Boys	14-18 yrs	2 to 2½ cups
Women	19-30 yrs	1½ to 2 cups
	31-59 yrs	1½ to 2 cups
	60+ yrs	1½ to 2 cups
Men	19-30 yrs	2 to 2½ cups
	31-59 yrs	2 to 2½ cups
	60+ yrs	2 cups

Cup of Fruit Table

	Amount that counts as 1 cup of fruit
Apple	1 small or ½ large apple 1 cup, sliced or chopped, fresh ⅔ cup, baked ½ cup, dried
Applesauce	1 cup applesauce
Banana	1 large banana 1 cup, sliced ⅔ cup, mashed
Blueberries	1 cup, fresh or frozen ⅓ cup, dried
Cantaloupe	1 cup, diced or melon balls
Casaba melon	1 cup, diced or melon balls
Dates	10 dates ½ cup, whole or cut-up
Figs	5 figs, fresh 10 figs, dried
Grapes	22 seedless grapes 1 cup, whole or cut-up
Grapefruit	1 medium grapefruit 1 cup, sections
Guava	3 guavas 1 cup, sliced or chopped
Kiwifruit	2 to 3 kiwifruits 1 cup, sliced or chopped
Kumquats	10 kumquats 1 cup
Mango	7 slices or chunks, fresh or frozen 1 cup, fresh or frozen ⅓ cup, dried
Mixed fruit (fruit cocktail)	1 cup, diced or sliced, fresh or canned, drained
Orange	1 large orange 1 cup, sections
Orange, mandarin	1 cup, canned, drained
Papaya	1 small papaya 1 cup, sliced or chopped
Peach	1 large peach 1 cup, sliced or diced, fresh, cooked, frozen or canned, drained 2 halves, canned
Pear	1 medium pear 1 cup, sliced or diced, fresh, cooked, or canned, drained
Pineapple	1 cup, chunked, sliced, or crushed 1 cup, fresh, cooked, frozen, or canned, drained
Plum	3 medium or 2 large plums 1 cup, sliced, fresh or cooked ½ cup, dried (prunes)
Strawberries	About 8 large strawberries 1 cup, whole, halved, or sliced, fresh or frozen
Watermelon	1 small wedge or slice 1 cup, diced or melon balls
Dried fruit (raisins, prunes, apricots, figs, etc.)	½ cup dried fruit
100% fruit juice (orange, apple, grape, grapefruit, etc.)	1 cup

Fruit Group Foods

Berries
acai berries	blackberries	blueberries
boysenberries	cranberries	currants
dewberries	goji berries	gooseberries
huckleberries	kiwifruit	lingonberries (cowberries)
loganberries	mulberries	raspberries
strawberries
100% Fruit Juice
apple juice	cranberry juice	grape juice
grapefruit juice	mango juice	orange juice
papaya juice	pineapple juice	pomegranate juice
prune juice	tangerine juice
Melons
cantaloupe	casaba	honeydew
horned melon (kiwano)	watermelon
Other Fruits
apples	apricots	Asian pears
atemoya	bananas	Buddha’s hand
cactus pears	calamondin	cherimoya
cherries	dates	dragon fruit
durian	feijoas	figs
fruit cocktail	grapefruit	grapes
guava	jackfruit	kumquats
lemons	limes	loquats
lychee	mangoes	mangosteen
nectarines	oranges	papaya
passion fruit	pawpaws	peaches
pears	persimmons	pineapple
plums	pluots	pomegranate
pomelos	prickly pears	prunes
quince	raisins	rambutan
rhubarb	sapote	satsuma
soursop	star fruit	tamarind
tangerines	tangelos	tejocote

VEGETABLES

Daily Vegetable Table

Daily Recommendation*
Toddlers	12 to 23 months	⅔ to 1 cup
Children	2-3 yrs	1 to 1½ cups
Children	4-8 yrs	1½ to 2½ cups
Girls	9-13 yrs	1½ to 3 cups
Girls	14-18 yrs	2½ to 3 cups
Boys	9-13 yrs	2 to 3½ cups
Boys	14-18 yrs	2½ to 4 cups
Women	19-30 yrs	2½ to 3 cups
	31-59 yrs	2 to 3 cups
	60+ yrs	2 to 3 cups
Men	19-30 yrs	3 to 4 cups
	31-59 yrs	3 to 4 cups
	60+ yrs	2½ to 3½ cups

Cup of Vegetables Table

		Amount that counts as 1 cup of vegetables
Dark-Green Vegetables	Broccoli	1 cup, chopped or florets, fresh or frozen
	Bitter melon leaves, chrysanthemum leaves, escarole, lambsquarters, nettles, poke greens, taro leaves, turnip greens	1 cup, cooked
	Amaranth leaves, beet greens, bok choy, broccoli rabe (rapini), chard, collards (collard greens), cress, dandelion greens, kale, mustard greens, spinach, Swiss chard, watercress	1 cup, cooked 2 cups, fresh, canned, or frozen
	Raw leafy greens: Arugula (rocket), basil, cilantro, dark green leafy lettuce, endive, escarole, mixed greens, mesclun, romaine	2 cups, fresh
Red and Orange Vegetables	Carrots	2 medium carrots1 cup, slices or chopped, fresh, cooked or frozen1 cup baby carrots
	Pimento/Pimiento	3 whole 1 cup
	Pumpkin, calabaza	1 cup, mashed, cooked
	Red and orange bell peppers	1 large bell pepper1 cup chopped, fresh or frozen
	Red chili peppers	¾ cup
	Sweet potato	1 large sweet potato, baked 1 cup, sliced or mashed, cooked
	Tomatoes	1 large tomato 2 small tomatoes 1 cup, chopped or sliced, fresh, canned, or cooked
	100% vegetable juice	1 cup
	Winter squash (acorn, butternut, Hubbard, kabocha)	1 cup cubed, cooked, fresh, or frozen
Beans, Peas, and Lentils	Dry beans and peas and lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils)	1 cup, whole or mashed, cooked
Starchy Vegetables	Breadfruit	1 ½ cups, cooked
	Cassava	¾ cup, cooked
	Corn, yellow or white	1 large ear of corn 1 cup corn kernels, fresh or frozen
	Green peas	1 cup, fresh or frozen
	Hominy	1 cup, cooked
	Plantains	¾ cup, cooked
	White potatoes	1 medium white potato, boiled or baked 1 cup, diced, mashed, fresh or frozen
Other Vegetables	Asparagus	1 cup
	Avocado	1 avocado
	Bamboo shoots	1 cup
	Bean sprouts	1 cup, cooked
	Cabbage, green, red, napa, savoy	1 cup, chopped or shredded raw or cooked
	Cactus pads (nopales)	5 pads 1 cup sliced
	Cauliflower	1 cup, pieces or florets raw or cooked, fresh or frozen
	Celery	1 cup, diced or sliced, raw or cooked 2 large stalks (11" to 12" long)
	Cucumbers	1 cup, raw, sliced or chopped
	Green or wax beans	1 cup, raw or cooked, fresh or frozen
	Green bell peppers	1 large bell pepper 1 cup, chopped, raw or cooked, fresh or frozen
	Lettuce, iceberg or head	2 cups, raw, shredded or chopped
	Mushrooms	1 cup, raw or cooked
	Okra	1 cup, cooked
	Onions	1 cup, chopped, raw or cooked
	Summer squash or zucchini	1 cup, cooked, sliced or diced

Vegetable Group Foods

Dark-Green Vegetables
amaranth leaves	arugula (rocket)	basil
beet greens	bitter melon leaves	bok choy
broccoli	broccoli rabe (rapini)	broccolini
chamnamul	chard	chrysanthemum leaves
cilantro	collard greens	cress
dandelion greens	dark-green leafy lettuce	endive
escarole	kale	lambsquarters
mesclun	mixed greens	mustard greens
nettles	poke greens	romaine lettuce
spinach	Swiss chard	taro leaves
turnip greens	watercress
Red and Orange Vegetables
acorn squash	butternut squash	calabaza
carrots	hubbard squash	kabocha squash
pimento/pimiento	pumpkin	red and orange bell peppers
red chili peppers	red peppers, sweet	sweet potatoes
tomatoes	100% vegetable juice	winter squash
Beans, Peas, and Lentils
bayo beans	bean burger	black beans
black-eyed peas (mature, dry)	brown beans	chickpeas (garbanzo beans)
cow peas	edamame (young soybeans)	falafel (spiced, mashed chickpeas)
fava beans (broad beans)	hummus (chickpea spread)	kidney beans
lentils	lima beans (mature)	mung beans
navy beans	pigeon peas	pink beans
pinto beans	soy beans	split peas
white beans
Starchy Vegetables
breadfruit	burdock root	cassava
corn	fufu	green bananas
green lima beans	green peas	hominy
jicama	lotus root	parsnips
plantains	potatoes, white	salsify
tapioca	taro root (dasheen or yautia)	water chestnuts
yams	yuca
Other Vegetables
alfalfa sprouts	arrowroot	artichokes
asparagus	avocado	bamboo shoots
bean sprouts	beets	bitter melon (bitter gourd, balsam pear)
broccoflower	Brussels sprouts	cabbage
cactus pads (nopales)	cauliflower	celeriac
celery	chayote (mirliton)	chives
cucumbers	daikon	drumstick pods (moringa)
eggplant	fennel bulb	fiddlehead ferns
garlic	ginger root	green peppers
green beans	hearts of palm	Jerusalem artichokes (sunchokes)
jute	kohlrabi	leeks
lettuce, iceberg	luffa (Chinese okra)	mushrooms
okra	onions	pattypan squash
purslane	radicchio	radishes
red cabbage	rutabaga	seaweed
scallions	snow peas	sorrel
spaghetti squash	tomatillos	turnips
wax beans	yellow squash	zucchini

GRAINS

Daily Grain Table

Daily Recommendations*
		Total Grains in ounce-equivalents	Whole Grains in ounce-equivalents
Toddlers	12 to 23 months	1¾ to 3 oz-equiv	1½ to 2 oz-equiv
Children	2-3 yrs 4-8 yrs	3 to 5 oz-equiv 4 to 6 oz-equiv	1½ to 3 oz-equiv 2 to 3 oz-equiv
Girls	9-13 yrs 14-18 yrs	5 to 7 oz-equiv 6 to 8 oz-equiv	2½ to 3½ oz-equiv 3 to 4 oz-equiv
Boys	9-13 yrs 14-18 yrs	5 to 9 oz-equiv 6 to 10 oz-equiv	3 to 4½ oz-equiv 3 to 5 oz-equiv
Women	19-30 yrs 31-59 yrs 60+ yrs	6 to 8 oz-equiv 5 to 7 oz-equiv 5 to 7 oz-equiv	3 to 4 oz-equiv 3 to 3½ oz-equiv 3 to 3½ oz-equiv
Men	19-30 yrs 31-59 yrs 60+ yrs	8 to 10 oz-equiv 7 to 10 oz-equiv 6 to 9 oz-equiv	4 to 5 oz-equiv 3½ to 5 oz-equiv 3 to 4½ oz-equiv

Ounce-Equivalent of Grains Table

OUNCE EQUIVALENT OF GRAINS *When available, choose whole grain versions.*
	Amount that counts as 1 ounce-equivalent (oz-equiv) of grains
Bagels	2" mini bagel
Bagel or pita chips	⅓ cup bagel or pita chips
Barley	½ cup, cooked
Buckwheat	½ cup, cooked
Biscuits	1 small biscuit
Breads	1 regular slice of bread 1 small slice of French bread 4 snack-size slices of rye bread
Bulgur	½ cup, cooked
Challah bread	1 medium or regular slice
Chapati	1 small chapati or roti (6") ½ large chapati or roti (8")
Cornbread	1 small piece of cornbread
Couscous	½ cup, cooked
Crackers	5 whole wheat crackers 2 rye crisp breads 7 square or round crackers
English muffins	½ English muffin
Muffins	1 small muffin
Oatmeal	½ cup, cooked 1 packet instant 1 ounce (⅓ cup) dry (regular or quick)
Pancakes	1 pancake (4½" diameter) 2 small pancakes (3" diameter)
Pasta -- spaghetti, macaroni, noodles	½ cup, cooked 1 ounce, dry
Popcorn	3 cups, popped
Quinoa	½ cup, cooked
Ready-to-eat breakfast cereal	1 cup, flakes or rounds 1¼ cup, puffed
Rice	½ cup, cooked 1 ounce, dry
Tortillas	1 small flour tortilla (6" diameter) 1 corn tortilla (6" diameter)

Grain Group Foods

Whole Grains
amaranth	barley (not pearled)	brown rice
buckwheat	bulgur (cracked wheat)	dark rye
injera	kamut	millet
muesli	oatmeal	oats
popcorn	quinoa	rolled oats
sorghum	spelt	teff
triticale	whole grain barley	whole grain cornmeal
whole grain sorghum	whole rye	whole wheat bread
whole wheat cereal flakes	whole wheat chapati	whole wheat crackers
whole wheat pasta	whole wheat sandwich buns and rolls	whole wheat tortillas
wild rice
Refined Grains
bagels	biscuits	breadcrumbs
cakes	challah bread	cookies
corn flakes	corn tortillas	cornbread
couscous	crackers, saltine	cream of rice
cream of wheat	English muffins	flour tortilla
French bread	grits	masa
matzo	naan	noodles
pancakes	pasta (spaghetti, macaroni)	pie/pastry crusts
pita bread	pizza crust	polenta
pretzels	ramen noodles	refined-grain cereals
refined-grain crackers	rice cakes	rice paper (spring roll wrappers)
rice vermicelli	waffles	white bread
white rice	white sandwich buns and rolls

PROTEIN

Daily Protein Table

*Daily Recommendation in Ounce-Equivalents (oz-equiv)**
Toddlers	12 to 23 months	2 oz-equiv
Children	2-3 yrs 4-8 yrs	2 to 4 oz-equiv 3 to 5½ oz-equiv
Girls	9-13 yrs 14-18 yrs	4 to 6 oz-equiv 5 to 6½ oz-equiv
Boys	9-13 yrs 14-18 yrs	5 to 6½ oz-equiv 5½ to 7 oz-equiv
Women	19-30 yrs 31-59 yrs 60+ yrs	5 to 6½ oz-equiv 5 to 6 oz-equiv 5 to 6 oz-equiv
Men	19-30 yrs 31-59 yrs 60+ yrs	6½ to 7 oz-equiv 6 to 7 oz-equiv 5½ to 6½ oz-equiv

Ounce-Equivalent of Protein Table

	Amount that counts as 1 oz-equiv in the Protein Foods Group
Meats	1 ounce cooked lean beef, goat, ham, lamb, or pork 1 ounce cooked lean ground beef or pork 1 slice of luncheon or deli meats (beef, chicken, ham, pork, turkey) 1 ounce cooked game meats (bear, bison, deer, elk, moose, opossum, rabbit, venison) 1 ounce cooked organ meats
Poultry	1 ounce cooked (without skin) chicken, ostrich, or turkey 2 ounces cooked Cornish hen, duck, goose, pheasant, or quail 1 sandwich slice of turkey or chicken breast (4½" x 2½" x ⅛")
Seafood	1 ounce cooked finfish (black sea bass, catfish, cod, flounder, freshwater trout, haddock, hake, halibut, herring, light tuna, mackerel, mullet, perch, pollock, salmon, sea bass, snapper, sole, tilapia, whiting) 1 ounce cooked shellfish (clams, crab, crayfish, lobster, mussels, octopus, oysters, scallops, shrimp, squid (calamari) 1 ounce canned fish (anchovies, freshwater trout, herring, light tuna, salmon, sardines)
Eggs	1 egg 1 ½ egg whites (or 3 tablespoons liquid egg white product)
Nuts, seeds, and soy products	½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) ½ ounce of seeds (chia, flax, pumpkin, sesame, sunflower, or squash seeds) hulled, roasted 1 tablespoon of almond, cashew, peanut, or sunflower butter, or sesame paste (tahini) ¼ cup (about 2 ounces) of tofu 1 ounce tempeh, cooked
Beans, peas, and lentils	¼ cup of cooked beans, peas or lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, or soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils) ¼ cup of baked beans or refried beans ¼ cup of frozen edamame (young soybeans) 1 falafel patty (2 ¼", 4 oz) 6 tablespoons hummus

Protein Group Foods

Meats
Lean Cuts
beef	goat	ham
lamb	pork
Lean Ground Meats
beef	pork
Lean Luncheon/ Deli Meats
beef	chicken	ham
pork	turkey
Game Meats
bear	bison	deer
elk	moose	opossum
rabbit	raccoon	squirrel
venison
Organ Meats
brain	chitterlings	giblets
gizzard	heart	kidney
liver	stomach	sweetbreads
tongue	tripe
Poultry
chicken	Cornish hen	dove
duck	goose	ostrich
pheasant	quail	turkey
Beans, Peas, and Lentils
bayo beans	bean burgers	black beans
black-eyed peas	brown beans	chickpeas (garbanzo beans)
cow peas	edamame (young soybeans)	falafel (spiced, mashed chickpeas)
fava beans (broad beans)	hummus (chickpea spread)	kidney beans
lentils	lima beans (mature)	mung beans
navy beans	pigeon peas (gandules)	pink beans
pinto beans	soy beans	split peas
white beans
Nuts, Seeds, and Soy Products
almonds	almond butter	Brazil nuts
cashew butter	cashews	chestnuts
chia seeds	flax seeds	hazelnuts (filberts)
macadamia nuts	mixed nuts	peanut butter
peanuts	pecans	pine nuts
pistachios	pumpkin seeds	sesame butter or paste (tahini)
sesame seeds	sunflower butter	sunflower seeds
tempeh	texturized vegetable protein (TVP)	tofu (made from soybeans)
veggie burgers (made from soybeans)	walnuts
Seafood
Finfish
black sea bass	catfish	cod
flounder	freshwater trout	haddock
hake	halibut	herring
light tuna	mackerel	mullet
perch	pollock	salmon
sea bass	snapper	sole
sushi	tilapia	whiting
Shellfish
clams	crab	crayfish
lobster	mussels	octopus
oysters	scallops	shrimp
squid (calamari)
Canned Fish
anchovies	freshwater trout	herring
light tuna	salmon	sardines
Eggs
chicken eggs	duck eggs

DAIRY

Daily Dairy Table

Daily Recommendation*
Toddlers	12 to 23 months	1⅔ to 2 cups
Children	2-3 yrs	2 to 2½ cups
Children	4-8 yrs	2½ cups
Girls	9-13 yrs	3 cups
Girls	14-18 yrs	3 cups
Boys	9-13 yrs	3 cups
Boys	14-18 yrs	3 cups
Women	19-30 yrs	3 cups
	31-59 yrs	3 cups
	60+ yrs	3 cups
Men	19-30 yrs	3 cups
	31-59 yrs	3 cups
	60+ yrs	3 cups

Cup of Dairy Table

	Amount That Counts as 1 Cup in the Dairy Group
Milk	1 cup milk 1 half-pint container milk ½ cup evaporated milk 1 cup calcium-fortified soy milk 1 half-pint container calcium-fortified soy milk


Yogurt	1 cup yogurt (dairy or fortified soy)

Cheese	1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) ⅓ cup shredded cheese 1 ounce processed cheese (American) ½ cup ricotta cheese 2 cups cottage cheese 2 ounces queso fresco 2 slices queso blanco

Dairy Group Foods

Milk
All Fluid Milk
whole milk	fat-free (skim) milk	flavored milks
lactose-free milks	low-fat (1%) milk	reduced fat (2%) milk
buttermilk
Milk-Based Desserts
frozen yogurt	ice milk	ice cream
lassi	puddings	sherbet
smoothies
Non-Dairy Calcium Alternatives
Soy Milk
Yogurt
all milk-based yogurts (fat-free, low fat, reduced fat, whole milk)	kefir	soy milk yogurt*
Cheese
Hard Natural Cheese
cheddar	Gouda	mozzarella
muenster	parmesan	provolone
Romano	Swiss
Soft Cheeses
brie	camembert	cottage cheese
feta	ricotta
Processed Cheeses
American	queso blanco	queso fresco