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portion size guide

Many portions these days are larger than the standard amounts. Try comparing your typical portions to the MyPlate Servings and to nutrition labels.

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measured amount...
Useful for these foods...
One first, Clenched
One first, clenched
8 fl oz
  • Cold and hot beverages
Two Hands, Cupped
Two hands, cupped
1 cup
  • Breakfast cereal (flakes, fun shapes, and O's)
  • Soup
  • Green salads (lettuce, spinach)
  • Mixed dishes (chili, stew, macaroni & cheese)
  • Stir-fries
One hand, cupped
One hand, cupped
1/2 cup
  • Pasta, rice
  • Hot cereal (oatmeal, farina)
  • Fruit salad, berries, applesauce
  • Tomato or spaghetti sauce
  • Beans (all types)
  • Cole slaw, potato salad
  • Mashed potatoes
  • Cottage cheese
  • Pudding, gelatin
Plam of hand
Palm of hand
3 ounces
  • Cooked meats (ground beef patty, chicken breast, fish fillet, pork loin)
  • Canned fish
Two thumbs together
Two thumbs together
1 tablespoon
  • Peanut butter
  • Salad dressing
  • Sour cream
  • Dips
  • Whipped topping
  • Dessert sauces
  • Margarine
  • Cream cheese
  • Mayonnaise

Note: Nutrition Facts serving sizes on product labels and MyPlate serving sizes may vary from the portion sizes estimated using this chart.

Rustic Spinach Salad

Creamy Layered Squares

Pork & Vegetables in Tomatillo-Cascabel Sauce

Fish and Vegetable Casserole

Layered Mexican Bake

Chicken a la King

Sizzling Chicken & Veggie Skillet

20-Minute Skillet Salmon

Tex-Mex Morning Scramble

portion size guide
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