Nutrition

How Much is a “Serving”?

A scale and a set of standard measuring cups and spoons can help you determine accurate serving sizes.

Remember: A portion size does not equal a serving size. Portion size refers to the actual amount of food or drink consumed; this can vary widely in our “supersized” world. A serving size is the established proper amount you should consume at one time. For instance, a 2-ounce portion of French fries contains 210 calories and 10 grams of fat, while a 6.2-ounce large portion contains 540 calories and 26 grams of fat.

Here are standard serving sizes:

Milk and dairy products

Meat and meat substitutes

1 ounce

  • 1 egg (limit to 4 per week) or 1/4 cup egg substitute
  • 1/4 cup cottage cheese
  • 1/4 cup tuna (water-packed)
  • 1 tablespoon peanut butter
  • 1 oz. cheese (individual slice or ice cube size of block cheese)
  • 1/2 cup cooked dried beans, dried peas or lentils

2 ounces

3 ounces

  • 1 small pork chop
  • 1 small hamburger
  • 1/2 of a whole chicken breast
  • 1 medium fish filet
  • Cooked meat, about the size of a deck of cards

Fruit and fruit juices

  • 1 fresh fruit (small size)
  • 1 cup berries or melon
  • 1/2 large banana or 1 small banana
  • 1/2 grapefruit
  • 15 grapes
  • 1/2 cup canned fruit (juice-packed or water-packed; lite)
  • 1/2 cup (4 oz.) fruit juice
  • 1/4 cup dried fruit

Vegetables and vegetable juices

Starches/grain (breads, cereals, rice, and pasta)

  • 1 slice bread or roll
  • 1/2 English muffin, small bagel or hamburger/hotdog bun
  • 1/2 cup cooked cereal
  • 3/4 cup ready-to-eat cereal; 1-1/2 cup puffed cereal
  • 1/3 cup cooked pasta
  • 1/3 cup cooked rice or 1/2 cup cooked dried beans, dried peas, lentils or barley
  • 1 small potato (3 oz.) or 1/2 cup mashed
  • 1/2 cup starchy vegetables (corn, peas, lima beans, winter squash)
  • 4-6 crackers
  • 1 cup soup

Fats and oils

  • 1 teaspoon margarine
  • 1 tablespoon lite margarine
  • 1 teaspoon oil
  • 1 teaspoon mayonnaise
  • 1 tablespoon lite mayonnaise
  • 1 tablespoon salad dressing
  • 2 tablespoons reduced-calorie salad dressing
  • 1 tablespoon cream cheese
  • 2 tablespoons reduced-fat cream cheese
  • 1 tablespoon nuts (shelled)
  • 2 tablespoons gravy

Common measurements

  • 3 teaspoons = 1 tablespoon
  • 4 tablespoons = 1/4 cup
  • 8 tablespoons = 1/2 cup
  • 4 oz. = 1/2 cup
  • 8 oz. = 1 cup
  • 1 cup = 1/2 pint

For more information about Geisinger’s nationally recognized program, please e-mail us today or call 1-800-275-6401 and ask for bariatric surgery.