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How Much Does One Serving Size Equal

Author: Disabled World

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Published: 2014-09-12 - (Updated: 2019-06-03)


Examples of a serving size for the five main food groups we should consume each day.

Key Points:

Main Digest

Today, nutrition labels contain product-specific information like serving size, calories, and nutrient information. The first place to start when you look at the nutrition facts label is the serving size and the number of servings in the package.

Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams. Information on nutrition labels can vary with each food product.

Pay attention to the serving size, especially how many servings there are in the food package.

U.S.D.A. Dietary Guidelines encourages people to eat at least the lowest number of servings from the five food groups each day.

Picture of GrapefruitHow much is a serve of milk*, yogurt*, cheese and/or alternatives?

*Choose mostly reduced fat

If you do not eat any foods from this group, try the following foods, which contain about the same amount of calcium as a serve of milk, yogurt, cheese or alternatives (note: the kilojoule content of some of these serves (especially nuts) is higher so watch this if trying to lose weight).

How much is a serve of fruit?

A standard serve is about 150g (350kJ) or:

Or only occasionally:

How much is a serve of grain(cereal) food?

A standard serve is (500kJ) or:

How much is a serve of vegetables?

A standard serve is about 75g (100-350kJ) or:

How much is a serve of lean meat, poultry, fish, eggs, nuts, seeds, legumes/beans?

A standard serve is (500-600kJ):

*Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties

*Only to be used occasionally as a substitute for other foods in the group (note: this amount for nuts and seeds gives approximately the same amount of energy as the other foods in this group but will provide less protein, iron or zinc).

How many servings of each per day should you eat
Foods Women, Children, Elderly Teenage girls Teenage boys
Calorie level Aprox. 1,600 Aprox. 2,200 Aprox. 2,800
MILK Group Products 2 to 4 2 to 4 2 to 4
MEAT Group 2 2 3
VEGETABLE Group 3 4 5
FRUIT Group 2 3 4
BREAD and Cereals 6 9 11
Total Fat in grams 36 to 53 49 to 73 62 to 93

How many kilojoules are in a serve of each food group?

Not all food groups provide the same number of kilojoules (kJ) per serve.

A serve of the grain (cereals) food group; milks/yogurt/cheese and /or alternatives group; lean meats, poultry, fish, eggs and/or alternatives group; will provide about 500-600kJ.

About 2 serves of fruit, and from 2 serves (for starchy vegetables) to 5 serves (of green leafy vegetables) of different varieties in the vegetables group will provide about 500-600kJ. This is one reason that it makes good sense to fill up on leafy green and other lower kilojoule vegetables when you are trying to lose weight.

Also, while discretionary food serves can have similar kilojoules (about 600kJ) to a serve of the five food groups, they are usually much smaller and less filling, don't provide you with the fiber and nutrients you need and contain too much saturated fat, added sugars and added salt for good health.

The Food Guide Pyramid is a graphical representation allowing people to better understand how to eat healthy. A balanced diet is one that includes all the food groups of the food pyramid.

New government nutrition guidelines no longer use the term "serving", instead they use measurements such as ounces and cups.

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