Serving Sizes

Are you eating three times the recommended serving sizes? What you call a serving and what the USDA (United States Department of Agriculture) calls a serving might look very different if placed side by side on separate plates.

Serving Sizes

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Yet any difference that exists is important because food manufacturers often base their nutritional information on USDA standards.

Those Fries Count!

Let’s say you’re in the mood for some French fries. You know they’re not the most healthful thing in the world, but what the heck, you've been good lately and you've promised yourself that you won’t eat more than one 120-calorie serving (a number you've picked up from the side of the freezer bag). 

If you’re like us, you've never in your life actually counted out the number of frozen fries you wanted to eat before placing them on a cookie sheet and popping them into the oven. You’ve either eyeballed it and used part of the package or simply prepared the whole works.

Now, how many fries will wind up on your plate and in your tummy? Our guess is that it will be something more than the ten (yes, 10!) fries that the USDA defines as a single serving. As a result, any casual assumptions you may have made about the number of calories (or the amount of fat and sodium) in your snack were probably way off base.

Listed below are some sample single-serving sizes as defined by the USDA. We've tried to choose relatively common foods, to give you an idea of the gap —if any—that exists between the portions you typically eat and the portions that constitute a serving for labeling purposes. 

USDA Serving Sizes

Bread - 1 Slice 

Cooked Rice, Pasta, Or Cereal  - 1/2 Cup 

Pancakes - 1 (4 Inches In Diameter)

Doughnut Or Danish  - 1/2 Medium Sized

Cookies - 2 Medium Sized

Vegetables - 1/2 Cup

Potato Salad - 1/2 Cup

Fruits - 1 Piece, Medium Sized

Melons - 1 Wedge

Milk Or Yogurt - 1 Cup

Fresh Cheeses  - 1 1/2 Ounces

Processed Cheeses - ,2 Ounces

Ice Cream - 1 1/2 Cups

Lean Beef - 2 1/2 to 3 Ounces (After Cooking)

Fish Or Poultry - 2 1/2 to 3 Ounces (After Cooking)

Peanut Butter - 2 Tablespoons

Now that you've scanned this list, here are some questions to ponder: When was the last time you ate half a doughnut or Danish? If a restaurant served you a 2½-ounce cut of meat, wouldn't you wonder where the other half of your entree had gone?

What would you like on your (singular) 4-inch pancake? A thimbleful of syrup, perhaps? On a serious note, though, it’s important to understand that hearty American-sized servings are often two, three, and four times the USDA definition of a serving. You’ll want to take this into account for serving sizes when you shop, cook, and eat out.

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