Fruits and Vegetables

Aim for more: Fresh, frozen, or low-sodium canned, low-sugar fruits and vegetables

Aim for less: Fruits with high sugar, vegetables with high sodium content

Choose Often

  • Saturated Fat: ≤2 g
  • Sodium: ≤ 230 mg
  • Added Sugar: 0 g

Examples:

  • Fresh fruits and vegetables
  • Low sodium canned fruits and vegetables
  • Frozen fruits and vegetables

Choose Sometimes

  • Saturated Fat: ≥2.5 g
  • Sodium: 231-479 mg
  • Added Sugar: 1-11 g

Examples

  • Plain dried fruit (i.e., with no added saturated fat, sugar, or sodium)
  • 100% juice products
  • Canned fruit in light syrup

Choose Rarely

  • Saturated Fat: ≥2.5 g***
  • Sodium: ≥480 mg
  • Added Sugar: ≥12 g

Examples

  • Fruit drinks that are not 100 percent juice – see beverages
  • Canned fruits in heavy sugar
  • Canned vegetables with high sodium content

*** The threshold for saturated fat is the same for the “choose sometimes” and “choose rarely” categories. All saturated fat values ≥2.5 grams should be ranked as “choose sometimes.” The overall ranking is based on the lowest tier of any nutrient. Thus, a grain with 3 grams of saturated fat (“choose sometimes”), 300 milligrams of sodium (“choose sometimes”), and 13 grams of added sugar (“choose rarely”) would fall into the “choose rarely” tier, while a grain with 3 grams of saturated fat (“choose sometimes”), 300 milligrams of sodium (“choose sometimes”), and 10 grams of added sugar (“choose sometimes”) would fall into the “choose sometimes” tier.