Browse the Food Group Gallery
The table below lists some foods in the Fruit Group. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food that counts as 1 cup-equivalent of fruit — or in some cases ½ cup-equivalent.
Learn more about the Fruit Group.
acai berries
blackberries
blueberries
cranberries
currants
goji berries
huckleberries
lingonberries (cowberries)
mulberries
raspberries
apple juice
cranberry juice
grape juice
grapefruit juice
mango juice
papaya juice
pineapple juice
pomegranate juice
prune juice
cantaloupe
honeydew
horned melon (kiwano)
watermelon
apricots
cherries
dates
figs
guava
kiwi fruit
lemons
limes
nectarines
papaya
pears
persimmons
pineapple
pomegranate
prunes
star fruit
tangerines
The table below lists some foods in the Vegetable Group divided into its five subgroups: Dark-Green Vegetables, Red and Orange Vegetables, Starchy Vegetables, Beans, Peas, and Lentils, and Other Vegetables.
Learn more about the Vegetable Group.
arugula (rocket)
endive
turnip greens
Swiss chard
mustard greens
mixed greens
broccoli rabe (rapini)
broccolini
collard greens
dark-green leafy lettuce
kale
escarole
bok choy
mesclun
watercress
acorn squash
bell peppers
butternut squash
hubbard squash
pumpkin
red chili peppers
red peppers, sweet
cassava
green bananas
green lima beans
green peas
parsnips
plantains
taro
water chestnuts
yams
bean burger
black-eyed peas (mature, dry)
chickpeas (garbanzo beans)
edamame (young soybeans)
falafel (spiced, mashed chickpeas)
fava beans (broad beans)
hummus (chickpea spread)
lentils
lima beans (mature)
navy beans
soy beans
split peas
white beans
alfalfa sprouts
artichokes
asparagus
avocado
bamboo shoots
bean sprouts
beets
Brussels sprouts
cabbage
celery
cucumbers
eggplant
garlic
green peppers
jicama
leeks
mung bean sprouts
okra
pattypan squash
radicchio
radishes
red cabbage
scallions
snow peas
tomatillos
turnips
wax beans
yellow squash
The table below lists some foods in the Grains Group divided into its two subgroups: Whole Grains and Refined Grains. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food that counts as 1 ounce-equivalent of grains — or in some cases 2 ounce-equivalents.
Learn more about the Grains Group.
amaranth
buckwheat
bulgur (cracked wheat)
kamut
millet
muesli
quinoa
rolled oats
sorghum
spelt
teff
whole grain barley
whole grain cornmeal
whole grain sorghum
whole rye
whole wheat bread
whole wheat cereal flakes
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
bagels
biscuits
breadcrumbs
cakes
challah bread
cookies
corn tortillas
couscous
English muffins
French bread
grits
hominy
matzo
naan
noodles
pancakes
pasta (spaghetti, macaroni)
pie/pastry crusts
pita bread
pizza crust
polenta
pretzels
ramen noodles
rice cakes
rice paper (spring roll wrappers)
rice vermicelli
waffles
white bread
* These products are usually made from refined grains but some may also be made with whole grains. Check the ingredient list for the words “whole grain,” “whole wheat,” “whole corn,” etc., to decide if they are made from a whole grain. Some of these foods may be made from a mixture of whole and refined grains.
The table below lists some foods in the Protein Foods Group. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food and its corresponding ounce-equivalents of protein foods.
Learn more about the Protein Foods Group.
Lean Cuts
Lean Ground Meats
beef
pork
sausage (beef, turkey)
Lean Luncheon/ Deli Meats
Game Meats
Organ Meats
Finfish
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
sea bass
snapper
sushi
swordfish
tilapia
trout
tuna
Shellfish
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
Canned Fish
almond butter
chia seeds
hazelnuts (filberts)
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
bean burgers
black-eyed peas
chickpeas (garbanzo beans)
edamame (young soybeans)
falafel (spiced, mashed chickpeas)
fava beans (broad beans)
hummus (chickpea spread)
lentils
lima beans (mature)
navy beans
soy beans
split peas
white beans
tempeh
texturized vegetable protein (TVP)
tofu (made from soybeans)
veggie burgers
The table below lists some foods in the Dairy Group. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food that counts as 1 cup-equivalent of dairy — or in some cases ½ cup-equivalent.
Learn more about the Dairy Group.
All Fluid Milk
flavored milks
lactose-free milks
low fat (1%) milk
reduced fat (2%) milk
whole milk
Milk-Based Desserts
ice milk
ice cream
lassi
sherbet
smoothies
Hard Natural Cheeses
Gouda
mozzarella
muenster
parmesan
provolone
Romano
Soft Cheeses
brie
camembert
cottage cheese
feta
ricotta
Processed Cheeses
* Check the label to ensure the product is calcium-fortified.
