What’s the Right Portion Size?


Not sure what “one serving” really means? Here are a few ways to eyeball portion sizes that will help you get in the right amount of nutrients from your meals.

Portion Sizes for Vegetables

When having raw vegetables such as broccoli, a cup’s worth will equal the size of a baseball. If you’re cooking your veggies, then a half cup equals the size of a lightbulb or a billiard ball.

Serving Sizes for Fruits

Serving sizes for fruits are based on 15 grams of carbohydrate per serving. A serving of fresh fruit is the equivalent of one medium whole fruit such as an apple, 3/4 cup of berries like blueberries or roughly 18 grapes. A serving of dried fruit amounts to 1/4 cup, which is about the size of an egg.

Portion Size for Meat

A serving size of meat equals 3 oz. If you’re a meat eater, chicken and fish should be your first two choices whenever possible. If you want to eyeball how much to put on your plate, then shoot for a portion of meat that’s about the size of a deck of cards or a smart phone.

Portion Size for Whole Grains

The serving size for most cooked grains is about half a cup. This approximately equates to the size of a billiard ball.


This blog post was originally published on December 13, 2013. It was last updated on January 4, 2017.

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