How Much is a Portion?

To be able to watch your portion sizes you have to know what a portion is. Measuring your food allows you to think about what you are eating. It can be done using conventional methods such as measuring cups. But if these aren’t handy, counting or comparing the size of your food to a common household object is just as easy. Below are some common examples:

1 fruit serve = 300kJ

1 apple EQUALS size of a baseball

1 apple = 1 orange = ½ rockmelon = 4 apricots = 3 cups strawberries = 3 small wedges watermelon

1 vegetable serve = 500kJ

1 medium potato EQUALS the size of a computer mouse

1 potato = 1 corn cob = 7 chips

1 cup EQUALS the size of an average woman’s fist

1 cup of light vegetables/salad (e.g. beans, beetroot, broccoli, carrot, cauliflower, capsicum, eggplant, lettuce, mushrooms, pumpkin, spinach, tomato, zucchini)

1 ‘carbohydrate’ serve = 550-600kJ

1 serving of pasta EQUALS the size of a tennis ball

1 cup cooked pasta = 1 cup noodles = ½ cup rice = 1 cup cereal = 1/3 cup muesli = 1 thick slice bread = 2 thin slices bread = 19 rice crackers = 2 ½ rice or corn thins

1 dairy serve = 600kJ

1 cube of cheese EQUALS the size of a dice 

= 5 cubes feta cheese = 1 ½ thin cheese slices = ½ cup cottage cheese = 1 glass milk = 200g low fat yoghurt

1 protein serve = 600kJ

1 serving of steak EQUALS the size of a deck of cards

1 small steak = 1 sausage = 1 chicken leg = 18 prawns = 1 bacon rasher = 5 thin deli slices ham = ½ cup mince = 1 fish fillet (grilled) = 2 eggs = ¾ cup tuna = ½ cup baked beans = 1 cup chick peas

1 serve of nuts = 600kJ

1 serving of nuts EQUALS the size of a golf ball

20 almonds = 4 brazil nuts = 14 cashews = 21 hazelnuts = 8 macadamias = 11 pecans = 6 halves walnuts = 2 flat tablespoons of either peanuts, pumpkin seeds, sunflower seeds or pine nuts = 35 pistachios 

1 extra serve = 600kj

1 serving of chocolate EQUALS the size of dental floss packet

30g chocolate = ½ chocolate bar = 1 muesli bar = ½ muffin/cupcake/doughnut = 11 lollies = 3 cookies = 2 small scoops ice-cream

= 9 corn/potato chips = 2 spring rolls = ¼ pie = 4 mini sushi rolls

1 serving of butter EQUALS the tip of your thumb

= 1 ½ tablespoons honey = 1 flat tablespoon butter

= 1 glass wine = 1 full strength beer = 4 light beers = 1 shot of spirits = 1 glass (not can) soft drink

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice.