The daily recommended intake of fruit varies by individual. According to the U.S. Department of Agriculture, general daily guidelines are: Children 2-3 years old: 1 cup. Children 4-8 years: 1 to 1 1/2 cups. Children 9-13 years: 1 1/2 cups. Girls 14-18 years: 1 1/2 cups. Boys 14-18 years: 2 cups. Women 19-30 years: 2 cups. Women 31 and over: 1 1/2 cups. Men 19 and over: 2 cups. One cup of fresh fruit is also equal to 1 cup of 100% fruit juice or 1/2 cup of dried fruit. Eating whole fruits can give you a healthy source of fiber, antioxidants, and other nutrients. Fruits have no cholesterol and are generally low in sodium, calories, and fat. While fruits do contain sugar, their natural sugars are better for you than added sugars.