Ever thought about how much food you should munch on to keep that healthy weight? Or why do some packages list food serving size charts? Serving sizes are like your personal trainers, showing you how much you should eat in one go. They’re super important because they help you keep track of what you’re putting on your plate and into your body.
We’ve sketched a handy list for common foods, like fruit and vegetables serving sizes that you can easily print out. It will help you in meal planning, cooking, eating, and serving. So next time you’re out for a meal or in the kitchen, you’ll know just how much to dish out without going overboard.
Let’s jump in to know more!
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Food Serving Sizes Chart
You’re not the only one! Believe it or not, around one-third of all the food wasted at home happens because we cook too much and end up not eating it. It’s pretty understandable, though.
You want to be sure everyone has enough to eat, but sometimes, good intentions can lead to overeating, tossing out food, and wasting money.
Fitness freaks often consult various dietitians and follow expensive diet plans for their fitness. However, we can control our food intake by just a little evaluation of food portion sizes and checking on the food labels ourselves.
Do you know the difference between portion size and serving size? A portion size is the amount you choose to eat in one sitting, whether at home or a restaurant. A food serving size is what’s listed on any food label, indicating the ideal amount to eat.
Serving sizes can be in cups, ounces, grams, or numbers. Here’s a little hack: check the top of the label for “Servings per container” and you’ll find the label of “Serving size” above it.
So, let’s break it down, shall we?
| Food Type | Serving Size | Serving Size (grams) |
|---|---|---|
| Apple | 1 medium piece | ~150 g |
| Banana | 1 medium piece | ~120 g |
| Orange | 1 medium piece | ~130 g |
| Grapes | 1 cup | ~150 g |
| Berries | 1 cup | ~150 g |
| Melon (cantaloupe, watermelon) | 1 cup | ~160 g |
| Dried Fruit | 1/4 cup | ~40 g |
| Fruit Juice | 1/2 cup (120 ml) | ~120 g |
| Raw Leafy Vegetables | 2 cups | ~60 g |
| Cooked Vegetables | 1 cup | ~130 g |
| Carrots | 1 cup | ~130 g |
| Broccoli | 1 cup | ~150 g |
| Peppers | 1 cup | ~150 g |
| Tomatoes | 1 cup | ~180 g |
| Vegetable Juice | 1/2 cup (120 ml) | ~120 g |
| Bread | 1 slice | ~30 g |
| Cereal (Cold) | 1 cup | ~30 g |
| Cereal (Hot) | 1/2 cup cooked | ~125 g |
| Rice | 1/2 cup cooked | ~125 g |
| Pasta | 1/2 cup cooked | ~125 g |
| Quinoa | 1/2 cup cooked | ~120 g |
| Oatmeal | 1/2 cup cooked | ~120 g |
| Meat (Beef, Pork) | 3 oz (85 g) cooked | ~85 g |
| Chicken | 3 oz (85 g) cooked | ~85 g |
| Fish (Salmon, Tuna) | 3 oz (85 g) cooked | ~85 g |
| Eggs | 1 egg | ~50 g |
| Tofu | 1/2 cup | ~125 g |
| Beans (Black, Kidney) | 1/2 cup cooked | ~130 g |
| Lentils | 1/2 cup cooked | ~120 g |
| Nuts (Almonds, Walnuts) | 1/4 cup | ~30 g |
| Milk | 1 cup (240 ml) | ~240 g |
| Yogurt | 1 cup (240 ml) | ~240 g |
| Cheese (Cheddar, Mozzarella) | 1.5 oz (42 g) | ~42 g |
| Cottage Cheese | 1/2 cup | ~110 g |
| Greek Yogurt | 1 cup (240 ml) | ~240 g |
| Oil (Olive, Canola) | 1 teaspoon | ~4.5 g |
| Butter | 1 teaspoon | ~5 g |
| Nut Butters (Peanut, Almond) | 2 tablespoons | ~32 g |
| Avocado | 1/2 medium avocado | ~75 g |
What Are Proper Serving Sizes
Proper serving sizes are the recommended portions of food to eat at one time to maintain a proper nutritious diet and promote good health.
They vary depending on the type of food and nutritional benefits. Serving sizes are often different for adults and kids because of the difference in their nutritional needs and level of physical activity.
Have a look at our portion size guide for adults about general foods such as vegetables:
Vegetables: (2.5 cups a day)
- Serving size = 1 cup raw vegetables or vegetable juice
- 2 cups of leafy salad greens.
Fruits: ( 2 cups a day)
- Serving size =1 cup fruit
- ½ cup of 100% fruit juice, such as orange juice
- 1/3 cup of a fruit juice blend.
Grains and Starches: (6 ounces a day)
- Serving size = ½ cup cooked rice, pasta or cooked cereal
- 1 ounce dry pasta or rice
- 1 slice bread
- 1 cup ready-to-eat cereal flakes.
Proteins: (5½ ounces a day)
- Serving size = 3 ounces cooked lean meat, poultry, or fish
- 2 egg whites or 1 egg
- ¼ cup cooked beans
- 1 tablespoon peanut butter
- ½ ounce unsalted nuts/seeds
(Note: ¼ cup cooked beans = 1 ounce protein equivalent, but ½ cup cooked beans = 1 vegetable)
Dairy and Alternatives: (3 cups a day)
- Serving size = 1 cup milk or yogurt.
- 1½ ounces natural (hard) cheese (e.g., cheddar)
How is Serving Size Calculated
How can I figure out serving sizes? Well, one way is by weighing the food and then dividing that weight by the number of servings. Also, many recipes give you a suggested serving size to help you out.
When it comes to servings per person, a handy rule of thumb is to plan for about 1.5 pounds of food per person. Just divide this by the number of servings, keeping in mind both the main dishes and any sides you’re serving up.
If you want an even easier way to calculate serving sizes, you can use a food serving size calculator. Just pick the ingredient, tell it how many people you’re feeding, and how many servings you want per person. The calculator will give you the perfect portion size based on your input.
What is 1 Serve Size
A serving size is basically a helpful way to see how much food most people eat to keep their nutrition in check. A serving size isn’t a green light to eat till you drop, it’s more like guiding you to a balanced meal.
Take a watermelon, for instance. It’s a big hefty fruit, but most people stick to just a few slices. And cereal? Comes in big bags, but on average, a person usually has about a cup per day.
Example Of a Serving Size
A serving size is a recommended computation of food or drink, typically provided on nutrition labels, to indicate the amount considered appropriate for one person to consume in a go. For example:
- A serving size for cereal is 1 cup, while a serving size for pasta would be 1/2 cup cooked.
- A serving size for yogurt is 6 ounces or 170 grams, which is equivalent to one small container.
- And, a serving size for chicken breast is around 3 ounces or 85 grams, which is approximately the size of a deck of cards.
| Food Group | Serving Size |
|---|---|
| Fruits | 1 medium fruit (apple, banana, orange), or 1 cup chopped fruit |
| Vegetables | 1 cup raw or cooked vegetables, or 2 cups leafy greens |
| Grains | 1 slice of bread, 1/2 cup cooked rice or pasta, or 1 ounce dry cereal |
| Protein | 3 ounces cooked meat, poultry, or fish, or 1/2 cup cooked beans or tofu |
| Dairy | 1 cup milk or yogurt, or 1.5 ounces natural cheese |
| Fats & Oils | 1 tablespoon oil, 1/4 avocado, or 2 tablespoons nut butter |
| Sweets & Snacks | 1 small cookie, 1/2 cup ice cream, or 1 ounce chips |
How Many Cups is One Serving
On average, 1 cup is equal to one serving. When it comes to fruits or vegetables. One serving is about 1 cup fresh, cooked, or juiced, or 1/2 cup of vegetables if they’re dried. To get an idea, 1 cup is roughly the size of your fist. But, there are a few exceptions:
- For leafy greens like lettuce, spinach, or kale, one serving is 1 cup cooked which is about the size of your fist.
- One cup of beans or peas are equal to 2 veggie burgers, 8 tablespoons of hummus, or 4 patties.
- A cup of raw leafy vegetables or a baked potato should be approximately the size of a baseball or an average-sized fist.
- Three ounces of cooked lean meat is similar in size to a deck of cards or the palm of your hand.
- A teaspoon of soft margarine is about as big as a postage stamp.
- One serving of fat-free or low-fat cheese is about the size of two dice.
Conclusion
Food serving size charts aren’t just about keeping tabs on your food; they’re like friendly guides that help you maintain a balanced diet. Remember, it’s not about stress-eating, but about getting what goes into your body and keeping those nutrients in a perfect check-and-balance.
So, next time you’re at the dining table, take it easy, enjoy the flavors, keep those portions controlled, and say hello to healthy eating!