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Estimating Measures and Amounts of Food Portions
This handy table lists handy ways that can help you to estimate the amount and portions of food that you eat and serve, when you are not able to measure or weigh it.
Breads and grains
1/2 cup cooked cereal, pasta,
rice = volume of cupcake wrapper or half a baseball
4-oz bagel (large) = diameter of a compact disc (CD)
medium piece of cornbread = medium bar of soap
Fruits and vegetables
medium apple, orange, peach = tennis ball
1/4 cup dried fruit = golf ball or scant handful for average adult
1/2 cup fruit or vegetable = half a baseball
1 cup broccoli = light bulb
medium potato = computer mouse
1 cup raw leafy greens = baseball or fist of average adult
1/2 cup = 6 asparagus spears, 7 or 8 baby carrots or carrot sticks, or a medium ear of corn
Meat, fish, and poultry, cooked
1 oz = about 3 tbsp meat or poultry
2 oz = small chicken drumstick or thigh
3 oz = average deck of cards,
palm of average adult’s hand, half of a whole,
small chicken breast, medium
pork chop
Cheese
1 oz hard cheese average person’s thumb, 2 dominoes, 4 dice
Other
2 tbsp peanut butter = Ping-Pong ball
1/3 cup nuts = level handful for average adult
1/2 cup = half a baseball or base of computer mouse
1 cup = tennis ball or fist of average adult
Note: The serving size indicated in the Food Guide Pyramid and on food
labels is a standardized unit of measure and may not represent the portion
of food a person actually eats on one occasion.
Sources: Schuster (1997), American Institute of Cancer Research (2001).
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