How much is One serving?*

Beans: 1/4 dry, 1/2 cup cooked

Berries:4 to 5 oz (~1 cup) 

Fish: 2 to 3 ounces


  • Fresh, frozen, or canned—1 medium sized whole fruit (e.g., apple) or 4 to 5oz (~1/2 cup to 1 cup)
  • Dried—1/4 cup
  • 100% fruit juice—1/4 cup

Nuts: 1 ounce

Poultry: 3 to 4 ounces


  • Raw vegetables (excluding leafy vegetables)—1/2 cup 
  • Raw leafy vegetables—1 cup 
  • Cooked vegetables—1/2 cup
  • 100% vegetable juice—1/2 cup

Whole grains:

  • Bread—1 slice
  • Brown rice—1/4 cup uncooked, 1/2 cup cooked
  • Oatmeal—1/4 cup, uncooked, 1/2 cup cooked
  • Pasta—1/2 cup cooked
  • Quinoa—1/4 cup uncooked, 1/2 cup cooked
  • Ready-to-eat cereal—1 ounce

Wine: 5 ounces

*based on 2,000 cal/day diet for adults; portion sizes may vary according to individual’s age and nutritional needs. Consult with a licensed healthcare professional to determine what’s best for you.

SOURCE: US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025 (9th ed). December 2020. Available at Accessed 28 Sep 2021.    

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