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Home » Portion Sizes

Portion Sizes

Portion sizes

Portion sizes can be confusing. The table below is designed to provide some context to "a cup of..." and other similar measurements.

The measurement of one serving size is either in cups (fruit, vegetables, dairy), oz (grains, protein) or teaspoons (fats and oils).

Fruits
1 cup
Vegetables
1 cup
Grains
1 oz equivalent
Protein
1 oz eqiuvalent
Dairy
1 cup
Fats and oils
teaspoons
½ large apple
1 small apple
1 cup sliced apple
1 cup applesauce
1 cup cooked dark green leafy vegetables1 slice bread1 oz cooked lean meat1 cup any milk or yogurt½ medium avocado = 3 teaspoons
1 medium pear
1 cup sliced pear
2 cups raw dark green leafy vegetables⅓ bagel 1 oz cooked poultry without skin2 cups cottage cheese4 large olives = ½ teaspoon
1 banana
1 cup sliced banana
1 cup broccoli
3 broccoli spears
1 small muffin1 sandwich slice of turkey½ cup ricotta cheese1 oz hazelnuts = 4 teaspoons
1 cup pineapple1 cup raw or cooked carrots
2 medium carrots
½ cup cooked grains (rice, millet, buckwheat, oat, pasta)1 egg1 cup frozen yogurt1 oz almonds, cashews, peanuts, mixed nuts = 3 teaspoons
8 strawberries
1 cup (straw)berries
1 cup cooked sweet potato, pumpkin or butternut squash1 oz dry grains (rice, millet, buckwheat, oat, pasta)1 oz cooked fish1 cup pudding with milk1 oz seeds = 3 teaspoons
100% fruit juice1 large baked sweet potato1 cup cereal1 oz cooked shellfish1.5 oz hard cheese
½ any dried fruit 1 large pepper3 cups popped popcorn12 almonds⅓ cup shredded cheese
1 cup sliced watermelon1 large tomato
1 cup raw or cooked tomato
1 cup tomato juice
5 whole wheat crackers24 pistachios1.5 cups ice cream
1 cup sliced plum
2 large plums
3 medium plums
1 cup green peas, white potatoes or corn1 tortilla7 walnut halves
1 large orange
1 cup sliced orange
1 medium baked or boiled white potato½ oz nuts or seeds
1 cup mixed fruit1 cup cooked beans and peas1 tsp nut butter
1 medium grapefruit
1 cup sliced grapefruit
1 cup raw or cooked mushrooms¼ cup cooked beans, peas, tofu
1 cup sliced pineapple1 cup raw or cooked onions1 oz tempeh
1 large peach
2 canned peach halves
1 cup sliced peach
1 cup cooked zucchini2 tbsp hummus
1 cup grapes
32 grapes
1 cup raw cucumbers

Resources

  1. https://www.choosemyplate.gov

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