What Counts As One Serving?

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Learn how to manage your portions with this guide to serving sizes.

Breads, Cereals, Rice, and Pasta

  • 1 slice of bread
  • 1/2 cup of cooked rice or pasta
  • 1/2 cup of cooked cereal
  • 1 ounce of ready-to-eat cereal

Vegetables

  • 1/2 cup of chopped raw or cooked vegetables
  • 1 cup of leafy raw vegetables

Fruits

  • 1 piece of fruit or melon wedge
  • 3/4 cup of juice
  • 1/2 cup of canned fruit
  • 1/4 cup of dried fruit

Milk,Yogurt, and Cheese

  • 1 cup of milk or yogurt
  • 1-1/2 to 2 ounces of cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

  • 2-1/2 to 3 ounces of cooked lean meat, poultry, or fish
  • Count 1/2 cup of cooked beans, or 1 egg, or 2 tablespoons of peanut butter as 1 ounce of lean meat (about 1/3 serving)

Fats, Oils, and Sweets

  • LIMIT CALORIES FROM THESE especially if you need to lose weight

Keep in mind:
The amount you eat may be more than one serving. For example, a dinner portion of spaghetti would count as two or three servings of pasta.

Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services