What is a serving?

A serving size is a standardized amount of food that helps individuals understand portion sizes for tracking nutrition. Serving sizes are used on food labels and in dietary recommendations to help manage calorie intake and ensure balanced nutrition.

Here are common food items and their standard serving sizes to use a reference:

Fats and Oils

• Butter, oil, or margarine: 1 teaspoon
• Nut butter (like peanut butter): 2 tablespoons

Proteins

• Cooked meat, poultry, or fish: 3 ounces (about the size of a deck of cards)
• Eggs: 1 large egg
• Beans or lentils (cooked): ½ cup

Dairy

• Cheese: 1.5 ounces (about 4 dice-sized cubes)
• Milk or yogurt: 1 cup (8 fluid ounces)

Grains

• Cooked pasta or rice: 1 cup
• Cereal (dry): ¾ cup

Fruits and Vegetables

• Fresh fruit: ½ cup (about 1 small apple or ½ a banana)
• Raw vegetables: 1 cup
• Cooked vegetables: ½ cup
• Dried fruit: ¼ cup

Snacks

• Nuts or seeds: 1 ounce (a small handful)
• Popcorn (plain, air-popped): 3 cups

Visual Cues for Serving Sizes
Sometimes it’s easier to use visual comparisons for portions:

• 3 ounces of meat = a deck of cards
• 1 cup of pasta or rice = a baseball
• 1.5 ounces of cheese = 4 dice
• 1 teaspoon of oil = the tip of your thumb
• 2 tablespoons of peanut butter = a golf ball