STANDARD SERVING SIZES:
FOOD CATEGORY
SERVING SIZE
STARCH/GRAIN
Bread: (approximately 80 calories per serving)
Bagel....1/2 of a small (2 oz.)
Bread, white, whole wheat, whole grain, rye, etc1 slice (1 oz.)
Bread, reduced calorie.....2 slices (1 oz.)
English muffin....1/2
Hot dog or hamburger bun..1/2 (1 oz.)
Pita (6 inch)...1/2
Dinner roll 1 (1 oz)
Tortilla, corn (5 inch).1
Tortilla, flour, (6 inch)............ 1
Tortilla, flour (10 inch)...1/3
Cereals and Grains: (approximately 80 calories per serving)
Bran cereals. 1/2 cup
Bulgur....1/2 cup
Cereals, unsweetened, ready-to-eat....3/4 cup
Cereals, sugar-frosted......1/2 cup
Cereals, with added fruit.1/2 cup
Couscous...1/3 cup
Granola, low fat..1/4 cup
Grits (cooked).......1/2 cup
Oatmeal (cooked)....1/2 cup
Pasta (cooked).1/3 cup
Rice (white, brown or long grain and wild)..1/3 cup
Shredded Wheat cup
Starchy Vegetables: (approximately 80 calories per serving)
Baked beans.1/3 cup
Corn..1/2 cup
Corn on cob, medium1
Mixed vegetables (with corn, peas or pasta)...1 cup
Peas, green...1/2 cup
Potato, baked or boiled...1 small (3 oz)
Potato, mashed.1/2 cup
Yam, sweet potato, plain......1/2 cup
Crackers and Snacks: (approximately 80 calories per serving)
Animal crackers....8
Graham crackers (2 inch square)3
Popcorn, (popped, no fat added/ low- fat microwave)..3 cups
Pretzels1/2 cup (3/4 oz.)
Crackers, Saltine-type.6
Crackers, low fat or fat free...2 to 5 (3/4 oz.)
Legumes: (count as 1 starch and 1 very lean meat serving)
(approximately 80 calories per serving)
Beans and peas (garbanzo, pinto, kidney, white, split,
black-eyed)...1/2 cup
Lima beans..2/3 cup
Lentils..1/2 cup
Starchy Foods Prepared With Fat: (count as 1 starch and 1 fat serving)
(approximately 115 calories per servingsome higher*)
Biscuit, 2 in. across1
Crackers, found butter type....6
Croutons..1 cup
French fried potatoes (2 oz.)*
* (125 to 220 calories per serving, varies per brand, size, etc.)
Muffin, small1 (1 oz.)
Pancake, 4 in. across...2
Popcorn, microwave (not low fat)....3 cups
Sandwich crackers (cheese or peanut butter filling). ..3
Taco shell.....2
Tortilla chips10
Waffle, 4 in. square...1
FRUIT (approximately 60 calories per serving)
Apple, unpeeled, small.. 1 (4 oz.)
Applesauce, unsweetened...1/2 cup
Apricots, fresh.4 whole
Apricots, dried.8 halves
Banana, small 1
Blackberries.3/4 cup
Blueberries. 3/4 cup
Cantaloupe, small.. 1/3 melon or 1 cup
Cherries, fresh 12
(FRUIT CONTINUED)
Dates.3 whole
Fruit cocktail ..1/2 cup
Grapefruit, large...1/2
Grapes, small unseeded.17
Honeydew melon . .1 slice or 1 cup
Kiwi .1
Peach, medium, fresh....1
Pears, canned..1/2 cup
Pineapple, fresh...3/4 cup
Pineapple, canned 1/2 cup
Plums, small...2
Prunes, dried.3
Raisins....2 Tbsp.
Strawberries.1 1/4 cups
Tangerines/clementines.2
Watermelon...1 slice or 1 1/4
cups cubes
FRUIT JUICE (approximately 69 calories per serving)
Apple juice/cider.1/2 cup
Cranberry juice cocktail....1/3 cup
Cranberry juice cocktail, reduced-calorie1 cup
Fruit juice blends, 100% juice..1/3 cup
Grape juice 1/3 cup
Grapefruit juice.. 1/2 cup
Orange juice....1/2 cup
Pineapple juice1/2 cup
Prune juice1/3 cup
MILK / YOGURT (calories vary)
Skim milk...1 cup (90 calories)
Low-fat (1%) milk.1 cup (100 calories)
Milk, 2% 1 cup (120 calories)
Milk, whole1 cup (150 calories)
Buttermilk, nonfat or low-fat..1 cup (100 calories)
Sweet acidophilus milk...1 cup (74 calories)
Soymilk.. 1 cup (100 calories)
Yogurt, plain, nonfat..6 oz. (75 calories)
Yogurt, plain, low-fat 6 oz. (120 calories)
Yogurt, fruited, low-fat..6 oz. (150 calories)
Yogurt, flavored, nonfat, with nonnutritive sweetener6 oz. (90 calories)
VEGETABLES (approximately 15 calories per serving)
Cooked vegetables or vegetable juice.1/2 cup
Raw vegetables (other than leafy greens).1/2 cup
Raw vegetables (leafy green types)..1 cup
MEAT / MEAT ALTERNATIVES (calories vary)
Very Lean Meats: (35 calories per ounce)
Poultry - chicken, turkey (white meat, no skin),
Cornish hen (no skin)..2 to 3 ounces
Fish fresh or frozen cod, flounder, haddock, halibut, trout;
Tuna, fresh or canned in water..2 to 3 ounces
Shellfish Clams, crab, lobster scallops, shrimp, imitation
shellfish..2 to 3 ounces
Game Duck (no skin), venison2 to 3 ounces
Cheese with 1 gram or less fat per ounce
Nonfat or low-fat cottage cheese..1/4 cup = 1 oz.
Fat-free cheese..1 ounce
Other Processed sandwich meats with 1 gram or less fat
per ounce...2 to 3 ounces
Egg substitutes, plain..1/4 cup= 1 oz.
Hot dogs with 1 gram or less fat per ounce.. 1 hot dog
Beans, peas, lentils (cooked)...1/2 cup=
1 starch and 1 oz. very lean meat
Lean Meats: (55 calories per ounce)
Beef (trimmed of all fat) round, sirloin and flank steak;
tenderloin, roast, T-bone steak, ground round2 to 3 ounces
Pork (lean types) fresh ham; canned, cured or boiled ham;
Canadian bacon; tenderloin, center loin chop2 to 3 ounces
Lamb Roast, chop, leg .. 2 to 3 ounces
Veal lean chop, roast.2 to 3 ounces
Poultry chicken, turkey (dark meat, no skin), chicken
(white meat, with skin)..2 to 3 ounces
Fish salmon, catfish, sardines (canned), tuna (canned in oil)2 to 3 ounces
Cheese 4.5 % cottage cheese.1/4 cup=1 oz.
grated parmesan.2 Tbs. =1 oz.
cheeses with 3 grams or less fat per ounce..1 ounce
Other Hot dogs with 3 grams or less fat per ounce1 hot dog
Processed sandwich meats with 3 grams or less fat per
ounce 2 to 3 ounces
Medium Fat Meats: (75 calories per ounce)
Beef regular ground beef, meatloaf, corned beef, prime
rib.2 to 3 ounces
Pork top loin, chop, cutlet..2 to 3 ounces
center cut bacon...2 slices = 1 oz.
Veal cutlet (ground or cubed, unbreaded)2 to 3 ounces
Poultry chicken (dark meat, with skin), ground turkey or
ground chicken, fried chicken (with skin).2 to 3 ounces
Fish any fried fish product2 to 3 ounces
Cheese with 5 gms or less fat per ounce...1 ounce
Other egg..1 egg
(= 1 oz. meat)
Sausage with 5 gms or less fat per ounce...1 ounce
Tofu.4 ounces
(1/2 cup) = 1 ounce meat
High Fat Meats: ( 100 calories per ounce)
Pork spareribs ..2 to 3 ounces
bulk sausage..1 ounce
Cheese all regular cheeses, such as American, cheddar,
Monterey Jack, Swiss..1 ounce
Other processed sandwich meats with 8 grams or less fat
per ounce..2 to 3 ounces
Sausage (bratwurst, Italian, knockwurst, Polish)2 to 3 ounces
Hot dog (regular)1 hot dog (counts
as one ounce meat plus one serving of fat; adjust accordingly for large
varieties)
Peanut butter..2 Tbsp. (counts
as one ounce meat plus 2 servings of fat)
FATS (45 calories per serving)
Monounsaturated Fats:
Avocado, medium..1/8
Oil (canola, olive, peanut)..1 tsp.
Olives: ripe (black)..8 large
green, stuffed10 large
Nuts:
Almonds, cashews..6 nuts
Mixed nuts.6 nuts
Peanuts...10 nuts
(count cup nuts as 1 ounce of meat plus 4 servings of fat)
Polyunsaturated Fats:
Margarine: stick, tub or squeeze.....1 tsp.
(lower fat varieties, 30 to 50% vegetable oil..1 Tbsp.
Mayonnaise, regular...1 tsp
Mayonnaise, reduced fat....1 Tbsp.
Nuts, walnuts..4 halves
Oil (corn, safflower, soybean)1 tsp.
Salad dressing, regular...1 Tbs.
Salad dressing, reduced fat2 Tbs.
Seeds (pumpkin, sunflower)..1 Tbs.
Saturated Fats:
Bacon, cooked..1 slice
Butter1 tsp.
Coconut, sweetened, shredded..2 Tbsp.
Cream, half and half.2 Tbsp.
Cream cheese, regular.. 1 Tbsp.
Cream cheese, reduced fat (Neufchatel)2 Tbsp.
Sour cream..2 Tbsp.
UNC-CH Campus Health Services, Medicine Specialty Services: Nutrition
Last Reviewed: September 2006
