QUICK QUIDE TO SERVING SIZES
VEGETABLES
4-5 SERVINGS PER DAY
FRUITS
LEAN MEAT
4-5 SERVINGS PER DAY
LESS THAN 6 OZ.
PER DAY
One serving of fruit is ½ cup,
or about the size of a baseball.
One serving of cooked vegetables is
½ cup, or about the size of a light bulb.
Other examples of one serving from this group include:
• 1 cup leafy green vegetables
• ½ medium potato or sweet potato
• ½ cup fresh vegetable juice
WHOLE GRAINS
Other examples of one serving from this group include:
• ¼ cup dried fruit
• 1 medium apple
• ½ cup chopped or canned fruit
FATS
2-3 SERVINGS PER DAY
One serving of butter
is 1 tsp., or about
the size of
a die.
DAIRY
6-8 SERVINGS PER DAY
One serving of fish is 3 oz., or
about the size of a smartphone.
Other examples of one serving
from this group include:
• 2 eggs or 4 egg whites
• 3 half-dollar-sized meatballs
• 9 dice-sized chunks of beef
Other examples of one serving from this group include:
• 1 Tbsp. salad dressing (or 2 Tbsp. low-fat dressing)
• 1/8 slice of avocado
• 1 tsp. olive oil
DAIRY
One serving of whole grain pasta is ½ cup,
or about the size of a computer mouse.
Other examples of one serving from this group include:
• 5 small whole wheat crackers
• ½ cup cooked brown rice
• ¾ cup -1 cup dry whole grain cereal (check the label for serving size)
SWEETS AND ADDED SUGARS
2-3 SERVINGS PER DAY
One serving
of hard cheese
is 1.5 oz., or
about the size
of two dominos.
Other examples of one serving from this group include:
• 1 cup milk
• 2 cups cottage cheese
• 1/3 cup shredded cheese
NUTS, SEEDS AND LEGUMES
4-5 SERVINGS PER WEEK
5 OR FEWER SERVINGS PER WEEK
One serving of a cookie is
about the size of a small yo-yo.
Other examples of one serving from this group include:
• 1 Tbsp. jam
• 2 Tbsp. coffee creamer
• 1 oz. dark chocolate
One serving of peanut butter
is 2 Tbsp., or about the size
of a golf ball.
Other examples of one serving from this group include:
• ½ cup dry beans or peas
• 2 Tbsp. seeds
• 1/3 cup nuts
Recommendations based on a 1,600 calorie diet