Daily Serving Size and Portion Guidance

(A.K.A. What should I eat and how much?)

Servings and Portion Guide

Recommended daily intake ranges across calorie levels

  • Protein: 1 to 1.5 servings

    Dairy: 2 servings

    Vegetables: 1.25 servings

    Fruits: 1 serving

    Whole Grains: 1 to 2 servings

    Healthy Fats: 2.5 servings

  • Protein: 1.5 to 2 servings

    Dairy: 2.5 servings

    Vegetables: 1.75 servings

    Fruits: 1 serving

    Whole Grains: 1.5 to 2.75 servings

    Healthy Fats: 2.5 servings

  • Protein: 2 to 2.5 servings

    Dairy: 2.5 servings

    Vegetables: 1.75 servings

    Fruits: 1.5 servings

    Whole Grains: 1.75 to 3.25 servings

    Healthy Fats: 2.5 servings

  • Protein: 2.5 to 3.5 servings

    Dairy: 3 servings

    Vegetables: 2.5 servings

    Fruits: 1.5 servings

    Whole Grains: 1.75 to 3.25 servings

    Healthy Fats: 3.5 servings

  • Protein: 2.5 to 3.5 servings

    Dairy: 3 servings

    Vegetables: 3 servings

    Fruits: 1.5 servings

    Whole Grains: 2 to 4 servings

    Healthy Fats: 4 servings

  • Protein: 3 to 4 servings

    Dairy: 3 servings

    Vegetables: 3 servings

    Fruits: 2 servings

    Whole Grains: 2 to 4 servings

    Healthy Fats: 4.5 servings

  • Protein: 3.5 to 4.5 servings

    Dairy: 3 servings

    Vegetables: 3.5 servings

    Fruits: 2 servings

    Whole Grains: 2.25 to 4.5 servings

    Healthy Fats: 4.5 servings

  • Protein: 3.5 to 4.5 servings

    Dairy: 3 servings

    Vegetables: 3.5 servings

    Fruits: 2 servings

    Whole Grains: 2.75 to 5.25 servings

    Healthy Fats: 5 servings

  • Protein: 3.5 to 4.5 servings

    Dairy: 3 servings

    Vegetables: 4.25 servings

    Fruits: 2 servings

    Whole Grains: 3 to 6 servings

    Healthy Fats: 5.5 servings

  • Protein: 4 to 5 servings

    Dairy: 3 servings

    Vegetables: 4.25 servings

    Fruits: 2.5 servings

    Whole Grains: 3.25 to 6.5 servings

    Healthy Fats: 6 servings

  • Protein: 4 to 5 servings

    Dairy: 3 servings

    Vegetables: 4.75 servings

    Fruits: 2.5 servings

    Whole Grains: 3.25 to 6.5 servings

    Healthy Fats: 7 servings

  • Protein: 4 to 5 servings

    Dairy: 3 servings

    Vegetables: 4.75 servings

    Fruits: 2.5 servings

    Whole Grains: 3.25 to 6.5 servings

    Healthy Fats: 8 servings

Not sure how many calories are right for you? Click here for a helpful calculator.

How Much is a Serving?

  • Proteins

    Almonds: 1 oz

    Canned Chickpeas: 1/2 cup

    Canned Tuna: 3 oz

    Cashews: 1 oz

    Chicken Breasts: 3-4 oz

    Deli Turkey Meat: 2 oz

    Dried Great Northern Beans: 1/2 cup

    Dried Kidney Beans: 1/2 cup

    Dried Lentils: 1/2 cup

    Eggs: 1 egg

    Ground Pork: 3-4 oz

    Ground Turkey: 3-4 oz

    Hummus: 2 Tbsp

    Lean Ground Beef: 3-4 oz

    Low Sodium Black Beans: 1/2 cup

    Low Sodium Cannellini Beans: 1/2 cup

    Low Sodium Kidney Beans: 1/2 cup

    Low Sodium Pinto Beans: 1/2 cup

    Peanut Butter: 2 Tbsp

    Pecans: 1 oz

    Refried Beans: 1/2 cup

    Salmon: 3-4 oz

    Shrimp: 3 oz

    Sirloin Steak: 3-4 oz

    Tilapia: 3-4 oz

    Tofu: 3 oz

    Turkey Bacon: 2-3 slices

    Unsalted Peanuts: 1 oz

    Walnuts: 1 oz

  • Vegetables

    Asparagus: 1/2 cup cooked

    Beets: 1 cup raw or 1/2 cup cooked

    Bell Peppers: 1 medium pepper, sliced

    Broccoli: 1 cup raw, 1/2 cup cooked

    Butternut Squash: 1 cup

    Cabbage: 1 cup

    Canned Corn: 1/2 cup

    Carrots: 1 cup baby or 1-2 medium

    Cauliflower: 1 cup raw, 1/2 cup cooked

    Celery: 1 cup chopped

    Cherry Tomatoes: 1 cup

    Corn: 1 cup

    Corn on the Cob: 1 ear

    Cucumber: 1 cup sliced

    Edamame: 1 cup in pod, 1/2 cup shelled

    Eggplant: 1 cup

    Frozen Peppers & Onions Blend: 1 cup

    Green Beans: 1 cup

    Jalapeno: 1 jalapeno

    Kale: 2 cups raw or 1 cup cooked

    Mixed Salad Greens: 1-2 cups

    Mixed Vegetables: 1 cup

    Mushrooms: 1 cup sliced or 4-5 mushrooms

    Onion: 1/2 cup

    Portobello Mushrooms: 2 mushrooms

    Potatoes: 1 cup

    Red Potatoes: 1 cup

    Romaine Lettuce: 1-2 cups

    Spinach: 2 cups raw, 1 cup cooked

    Spring Mix: 1-2 cups

    Squash: 1 cup

    Sugar Snap Peas: 1 cup

    Sweet Potato: 1 cup

    Tomato: 1 cup sliced

    Zucchini: 1 cup

  • Fruit

    Apple: 1 medium

    Bananas: 1 banana

    Blackberries: 1 cup

    Blueberries: 1 cup

    Cantaloupe: 1 cup

    Dried Cranberries: 1/4 cup

    Grapes: 1 cup

    Kiwi: 2 medium

    Lemon: 1 lemon

    Lime: 1 lime

    Mandarin Oranges: 2 oranges

    Mango: 1 cup

    Mixed Berries: 1 cup

    Orange: 1 medium

    Peach: 1 medium

    Pear: 1 pear

    Pineapple: 1 cup

    Prunes: 1/2 cup

    Raisins: 1/4 cup

    Raspberries: 1 cup

    Strawberries: 1 cup

    Watermelon: 1 cup

  • Whole Grains

    Bagels: 1/2 bagel

    Barley: 1/2 cup cooked

    Bread: 1 slice

    Brown Rice: 1/2 cup cooked

    Cereal: 1/2 cup - 1 cup

    Corn Tortilla: 1 tortilla

    Corn Tortilla Chips: 10-12 chips

    French Bread: 1 slice

    Granola Bars: 1 bar

    Hamburger bun: 1/2 bun

    Hot Dog Bun: 1/2 bun

    Old Fashioned Oats: 1/2 cup cooked

    Pasta: 1/2 cup cooked

    Popcorn: 3 cups popped

    Quick Cooking Oats: 1/2 cup cooked

    Quinoa: 1/2 cup cooked

    Rice: 1/2 cup cooked

    Rolled Oats: 1/2 cup cooked

    Saltine crackers: 5 crackers

    Tortillas: 1 tortilla

    Whole Wheat Bread: 1 slice

    Whole Wheat Pasta: 1/2 cup cooked

    Whole Wheat Tortilla: 1 tortilla

  • Dairy

    Low Fat Cottage Cheese: 1/2 cup

    Low Fat Greek Yogurt: 3/4 cup

    Low Fat Milk: 1 cup

    Low Fat Shredded Cheddar: 1/4 cup

    Low Fat Shredded Mexican Cheese Blend: 1/4 cup

    Low Fat Shredded Mozzarella: 1/4 cup

    Low Fat String Cheese: 2 sticks

    Nonfat Greek Yogurt: 3/4 cup

    Parmesan Cheese: 1/4 cup

    Plain Greek Yogurt: 3/4 cup

    Skim Milk: 1 cup

    Soy Milk: 1 cup

  • Healthy Fats

    Avocado: 1/3 of avocado

    Chia Seeds: 1/4 cup

    Olive Oil: 1 tsp

    Pumpkin Seeds: 1/4 cup

    Sunflower Seeds: 1/4 cup