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Back to What Is MyPlate
Browse the Food Group Gallery
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Fruits
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Vegetables
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Grains
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Protein Foods
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Dairy
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Fruit Group
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
boysenberries
cranberries
currants
dewberries
goji berries
gooseberries
huckleberries
kiwifruit
lingonberries (cowberries)
loganberries
mulberries
raspberries
strawberries
apple juice
cranberry juice
grape juice
grapefruit juice
mango juice
orange juice
papaya juice
pineapple juice
pomegranate juice
prune juice
tangerine juice
cantaloupe
casaba
honeydew
horned melon (kiwano)
watermelon
apples
apricots
Asian pears
atemoya
bananas
Buddha’s hand
cactus pears
calamondin
cherimoya
cherries
dates
dragon fruit
durian
feijoas
figs
fruit co*cktail
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
Vegetable Group
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.
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
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
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
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
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
* Beans, peas, and lentils are also part of theProtein Foods Group.
For more information on beans, peas, and lentils, see Beans, Peas, and Lentils Are Unique Foods.
Grains Group
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
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
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
* 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.
Protein Foods Group
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
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
chicken
Cornish hen
dove
duck
goose
ostrich
pheasant
quail
turkey
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
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
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
chicken eggs
duck eggs
* Beans, peas, and lentils are also part of theVegetable Group.
For more information on beans, peas, and lentils, see Beans, Peas, and Lentils Are Unique Foods.
Dairy Group
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
buttermilk
fat-free (skim) milk
flavored milks
lactose-free milks
low fat (1%) milk
reduced fat (2%) milk
whole milk
Milk-Based Desserts
frozen yogurt
ice milk
ice cream
lassi
puddings
sherbet
smoothies
soy milk
all milk-based yogurts (fat-free, low fat, reduced fat, whole milk)
kefir
soy milk yogurt*
Hard Natural Cheeses
cheddar
Gouda
mozzarella
muenster
parmesan
provolone
Romano
Swiss
Soft Cheeses
brie
camembert
cottage cheese
feta
ricotta
Processed Cheeses
American
queso blanco
queso fresco
* Check the label to ensure the product is calcium-fortified.
