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A Guide to Serving Sizes

Portion sizes in America are becoming too large. You may be eating more than you think. The United States Department of Agriculture's standard serving sizes can help you learn what the standard servings are and what they look like. How many standard servings go into the portions you normally eat? It's important to enjoy your food, but avoid large portions. Control portion sizes at home and in restaurants to help control your body weight.


Standard Serving Sizes


Chopped Vegetables 1/2 cup  1/2 baseball
Raw Leafy Vegetables
(such as lettuce)
1 cup 1 baseball or
average adult fist
Fresh Fruit 1 medium piece
1/2 cup chopped
1 baseball
1/2 baseball
Dried Fruit 1/4 cup 1 golf ball
Pasta, Rice, Cooked Cereal 1/2 cup 1/2 baseball
Ready-to-Eat Cereal 1 oz., varies from
1/4 cup to 1¼ cups
Red Meat, Poultry, Seafood 3 oz. (boneless,
cooked weight from 4 oz. raw)
Deck of cards
Dried Beans 1/2 cup cooked 1/2 baseball
Nuts 1/3 cup Level handful for average adult
Cheese 1½ oz. 4 dice or
2 9-volt batteries


Source: U.S. Department of Agriculture


These suggestions are not meant to replace talking to your doctor and registered dietitian. For more information regarding increasing calories and protein in your diet, schedule an appointment with the Registered Dietitian at the UW Carbone Cancer Center by contacting Cancer Connect by calling (608) 265-1700.