Serving Sizes of Various Foods

Begin by using standard kitchen measuring cups, spoons, and food scales until you train your eyes to see correct serving sizes.

Once you've weighed, measured, and looked at a half cup of green beans or 5 ounces of chicken, you'll have a mental picture no matter where you dine.

Every few months, measure some servings again to keep your eyes sharp and your servings the right size. The following chart lists the serving sizes of various foods.

Serving Sizes at a Glance         
Food                                         Looks Like
     
1 cup pasta or rice                a clenched fist
1/2 cup vegetables               half a tennis ball
1 cup broccoli                       a light bulb
3 oz meat, chicken, or fish    a deck of cards or the palm of a woman’s hand
1 oz cheese                         two saltine crackers or a 1-inch square cube