What is a serving size

[Sportsmedjosh]

What's a Standard Serving?
Type of Food
Serving Size

Meat, poultry, fish, beans, eggs, and nuts
2 to 3 oz. cooked, which is about the size of:
half a chicken breast without skin
1 chicken leg and thigh without skin
2 slices of roast beef
1 medium loin pork chop
1 cup of cooked, dry beans
4 Tbsp. of peanut butter
1 small hamburger patty
1/2 cup tuna, canned in water
2 eggs
8 to 12 large shrimp

Nonstarchy vegetables, such as carrots, broccoli, and lettuce
1/2 cup cooked
1 cup raw

Starchy vegetables, such as potatoes, beans, and squash
1/2 cup corn
1 small baking potato
1/2 cup peas, lentils, or beans
1/3 cup sweet potato or yam
3/4 cup winter squash

Fruit
1 apple, banana, orange, or peach
3 apricots
12 sweet cherries
1½ dried figs
3 prunes
1½ cups cubed watermelon
1/2 cup canned fruit
3/4 cup fruit juice
1/8 avocado

Cheese
1½-oz. low-fat or nonfat cube
1/2 cup low-fat or nonfat ricotta cheese
1 Tbsp. grated low-fat or nonfat cheese

Milk
1 cup low-fat or nonfat milk
1 cup low-fat or nonfat yogurt

Bread
1/2 bagel
2 bread sticks
1 slice bread
1 roll
1/2 English muffin
1 6-inch tortilla

Cereal
1 oz. dry breakfast cereal, or about 1 cup of cereal flakes
1/2 cup cooked cereal, such as oatmeal

Rice
1/2 cup cooked

Pasta
1/2 cup cooked

Oil or spread
1 tsp. safflower, olive, or canola oil
1 tsp. margarine, butter, or shortening
2 tsp. mayonnaise

Salad dressing
1 Tbsp. low-fat or nonfat French, Italian, or Thousand Island dressing