What's a Serving Size?

Updated:Apr 21,2014

SCWH - What's a Serving Size

What's a Serving Size?

In our quest to eat nine servings of fruit and vegetables a day, knowing what constitutes a serving size is a big help. Some choices are obvious—a serving of an apple is an apple (medium size). But, turn it into applesauce and what’s a serving? Answer: ½ cup. In general, you’ll probably discover that serving sizes are a lot smaller than you thought.

Vegetables: 1 cup of raw leafy vegetables; 1/2 cup of other vegetables, raw or cooked; 1/2 cup juice

Fruits: 1 medium fruit (medium is defined as the size of a baseball); 1/2 cup chopped, cooked or canned fruit; ½ cup small fruit, like berries or grapes; 1/2 cup juice

Meat, Poultry, Fish, Eggs:  2 to 3 ounces of cooked lean meat, poultry or fish (about the size of a card deck); 1 egg 2 egg whites or ¼ cup liquid egg substitute

Beans and Nuts: ½ cup cooked beans, lentils or peas; ¼ cup nuts; 2 tablespoons nut butter

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

Milk, Yogurt and Cheese: 1 cup of fat-free or low-fat milk or yogurt, 1.5 ounces fat-free or low-fat cheese; 1/2 cup fat-free or low-fat cottage cheese

Article copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association's Simple Cooking with Heart © Program. For more articles and simple, quick and affordable recipes, visit heart.org/simplecooking.