Food Portion Size Guide 

What can I compare food size to? 

1 cup = 1 baseball

1/2 cup = 1 lightbulb 

1 oz or 2 tbsp = 1 golf ball

1 tbsp = poker chip

1 slice of bread = CD case 

3 oz chicken or meat = deck of cards 

3 oz fish = cell phone 

1 ox lunch meat = CD

3 oz muffin or biscuit = computer mouse 

1.5 oz cheese = 3 dice 

Grains 

• 1 cup of cereal flakes = baseball
• 1 pancake = compact disk
• 1/2 cup of cooked rice = light bulb
• 1/2 cup of cooked pasta = light bulb
• 1 slice of bread = CD Case 
• 1 bagel = compact disk
• 3 cups popcorn = 3 baseballs 
• 10 french fries = deck of cards 

Dairy and Cheese 

• 1.5 oz cheese = 3 stacked dice
• 1 cup yogurt = baseball
• 1/2 cup ice cream = light bulb
• 1 cup milk = baseball

Fruits and Vegetables

• 1 medium fruit = baseball
• 1/2 cup grapes = 16 grapes 
• 1 cup strawberries = about 12 berries
• 1 cup of salad greens = baseball
• 1 cup carrots = about 12 baby carrots 
• 1 cup cooked vegetables = baseball
• 1 baked potato = computer mouse 

Fats and Oils 

• 1 tablespoon butter, spread, or oil = poker chip
• 1 tablespoon salad dressing = poker chip
• 1 tablespoon mayonnaise = poker chip

Meats, Fish and Nuts 

• 3 oz lean meats and poultry = cell phone
• 3 oz grilled/baked fish = cell phone 
• 3 oz tofu = deck of cards 
• 2 tablespoons peanut butter = golf ball
• 1/4 cup almonds = 23 almonds 
• 1/4 cup nuts = 24 pistachios 

Sweets and Treats 

• 1 piece chocolate = deck of cards
• 1 brownie = deck of cards 
• 1 slice of cake = deck of cards 
• 1 cookie = about 1 poker chips