How Much Is A Serving? - Dietary Recommendations

Marko Balašević Author: Marko Balašević Time for reading: ~7 minutes Last Updated: October 04, 2022
How much is a serving? - Dietary recommendations

5 to 12 servings of fruits and vegetables, 3 to 8 servings of grains, up to 2 servings of dairy products... Dietary recommendations are intended to help us adopt an optimal diet. how much is?

5 to 12 servings of fruits and vegetables, 3 to 8 servings of grains, up to 2 servings of dairy products... Dietary recommendations are intended to help us adopt an optimal diet. how much is?

How to estimate how much food you have on your plate.  It's not so obvious, if only because, with our respective appetites, we don't all have the same perception of quantities.  Take the example of eating at a table with friends.  On the menu: pasta and meat.  You serve a generous plate of good pasta accompanied by a large steak.  At the same time, your neighbor with a bird's appetite garnishes her plate with a small piece of meat accompanied by a spoonful of pasta.  Result: you eat twice as much as her.  Yet when asked "what did you eat this afternoon" you will both answer "a portion of pasta and a portion of meat".

Therefore, it is important to determine exactly what a serving of a food corresponds to.  A distinction is made between the food part and the part that is usually consumed.  For example, a nutritional serving is often defined as per 100 grams or per 100 milliliters of a food, usually what you'll find on product labels.  It is often different from the portion you usually eat, but it can still be helpful if you eat portions that are smaller or larger than the average portion you usually eat, depending on your appetite.  To help you follow dietary recommendations, LaNutrition explains what servings are equivalent to for the most common foods.  Follow the leader.

Portions of vegetables and legumes

The portion consumed generally corresponds to a standard half plate with a diameter of 25 cm of cooked vegetables and a whole salad plate.

 

Portion consumed
(g)

Serving Size
(g)

Assessment

Ail cru

25

25

 

Boiled artichoke

230

230

1 artichoke

Asparagus

canned

175

130

Around ten

Fresh asparagus

175

100

Around ten

Eggplant

175

85

Half a plate

Beth

175

90

Half a plate

Beetroot

80

130

Half a plate

Broccoli

175

85

Half a plate

Cardon

175

100

Half a plate

carrots

175

130

Half a plate

raw carrot

100

72

Half a plate

Boiled carrot

175

85

Half a plate

raw celery

90

40

Half a plate

boiled celery

175

80

Half a plate

Raw celery

100

85

Half a plate

Boiled celery

175

85

Half a plate

Mushroom

200

85

Half a plate

mushroom

Paris

100

85

Half a plate

Mushroom

from harsh Paris

50

50

Half a plate

raw cabbage

90

40

Half a plate

boiled cabbage

175

80

Half a plate

Cabbage in salad

100

70

Half a plate

raw red cabbage

100

40

Half a plate

boiled red cabbage

175

80

Half a plate

Green cabbage

boiled curly

175

70

Half a plate

Sour cabbage

(keep)

150

75

Half a plate

Cauliflower

175

70

Half a plate

raw cauliflower

100

55

Half a plate

Brussels sprouts

175

85

Half a plate

chives

10

25

 

chives

lyophilized

10

10

 

pumpkin

100

130

Half a plate

raw cucumber

100

65

Half a plate

coriander

(strands)

10

10

 

pickles

in vinegar

50

10

5 pickles

pickles

sweet

50

10

5 pickles

squash

100

100

Half a plate

boiled zucchini

175

95

Half a plate

Raw shallot

45

85

 

Shallot

lyophilized

10

10

 

Endive Cru

50

50

Half a plate

cooked spinach

200

95

Half a plate

raw fennel

90

45

1 plate

French fries

100

130

Half a plate

ginger

(rasin)

20

20

 

Graten by

potatoes

200

130

Half a plate

Boiled white beans

175

70

Half a plate

a head of lettuce

50

60

1 plate

Roma lettuce

50

50

1 plate

lettuce stem

50

60

1 plate

Fruit Salad

vegetables

175

130

Half a plate

Chewed

50

60

Half a plate

But cute

90

80

Half a plate

But cute

(keep)

90

135

Half a plate

Raw sweet corn

90

90

Half a plate

The hub

200

85

Half a plate

The hub

200

70

Half a plate

raw onion

50

85

 

Boiled onion

50

110

Half a plate

sweet potato

mess

200

75

Half a plate

fresh parsley

20

32

 

Freeze-dried parsley

10

10

 

Peas

(keep)

175

130

Half a plate

peas and

carrots

(keep)

175

135

Half a plate

Hot pepper

90

70

 

Boiled leeks

100

55

Half a plate

Pepper

175

75

Half a plate

Yellow pepper

200

80

Half a plate

Boiled green pepper

200

70

Half a plate

Potatoes

they brown

200

85

Half a plate

Apple puree

land for a house

200

110

Half a plate

Radish

100

60

Around ten

Rocket

50

50

1 plate

apple salad

a ring

150

130

Half a plate

Curly lettuce

50

50

1 plate

Salsify

175

70

Half a plate

Tomato sauce

80

130

 

Endive

50

55

1 plate

Jerusalem artichoke

90

80

Half a plate

Portions of fruit

There are 90g to 150g per serving of fruit, usually 1 large fruit, 2 medium fruits and a handful of small fruits.

Example:

1 serving = 1 fruit: apple, pear, banana, orange, peach, nectarine

1 serving = 2 fruits: kiwis, tangerines, plums, apricots

1 serving = 1 handful of berries: lychees, grapes, red berries

 

Food

portion

consumed (g)

portion

nutritional value (g)

Assessment

fresh apricot

100

100

2 small ones

or 1 large

dried apricots

30

30

3 apricots

Pineapple

80

80

2 tranches

Pineapple chunks

130

100

1 tax

from 125 ml

A lawyer

100

100

½ avocado

banana

120

120

1 banana

Black currant

75

75

A handful

Cerise

75

75

A handful

Dried date

25

25

2 dates

Fig

100

100

2 fig

dried figs

20

20

2 fig

Strawberry

90

90

Around ten

Raspberry

65

65

A handful

Passion fruit

40

40

1 fruit

Guava

90

90

½ guava

black currant

60

60

A handful

Pineapple juice

200

125

A cup

per day 200 ml

Lemon juice

200

125

A cup

per day 200 ml

passion fruit juice

200

125

A cup

per day 200 ml

Tangerine juice

200

125

A cup

per day 200 ml

Grapefruit juice

200

125

A cup

per day 200 ml

Grape juice

200

125

A cup

per day 200 ml

Orange juice

200

125

A cup

per day 200 ml

Legs

170

170

½ foot

Kiwis

90

90

2 small ones

or 1 large

Kumquat

90

90

A handful

Litchi

100

100

Around ten

Tangerines

84

84

2 small ones

Mango

100

100

½ mango

Melon

90

90

1 tranche

Mure fraîche

75

75

A handful

Blueberry

75

75

A handful

papaya nectar

200

125

A cup

per day 200 ml

Nectarine

130

130

1 nectarine

an orange

140

140

1 orange

Grapefruit

120

120

½ grapefruit

papaya

150

150

1 papaya

Watermelon

80

80

1 tranche

a sin

100

100

1 peach

an apple

140

140

1 apple

Prune

65

65

2 prunes

Prune

30

30

5 prunes

raisins

50

50

A handful

currant raisins

30

30

1/2 handful

Fruit salad (canned)

130

100

A cup

from 125 ml

Portions of cereals

Like vegetables, a serving of cereals as a side dish is about half of a standard 25 cm diameter plate.  The weight of cereals varies greatly depending on whether the product is dry or cooked.  Thus, one portion of dry rice corresponds to 60 g of rice or half a cup.  But the nutritional portion of cooked rice to consider corresponds to approximately 200 grams of rice or half a plate.

Food

portion

consumed (g)

portion

nutritional value (g)

Assessment

Franzella

60

100

1/4 of a baguette

boiled bulgur

200

100

Half a plate

Cat couscous

200

85

Half a plate

Millet whale

200

90

Half a plate

Chinese noodles

75

25

 

The pain is complete

40

100

A big slice

pasta

200

85

Half a plate

cooked white rice

200

100

Half a plate

Dry white rice

60

30

Half a glass

from 125 ml

Gris

200

30

Half a plate

Spaghetti

200

75

Half a plate

 

PREMIUM CHAPTERS ▼

Portions of dairy products and eggs (PREMIUM)

Food

portion

consumed (g)

portion

nutritional value (g)

Assessment

Butter

10

10

1 plate

individual

Bree

60

45

 

Camembert

60

45

Environment 1/5

Camembert

Homemade hot chocolate

250

250

A cup

from 250 ml

Whipped cream (bomb)

20

20

 

Execution

40

45

 

Emmental

40

45

 

Feta cheese

30

45

 

Fondue with cheese

100

90

 

Blue cheese

30

45

 

Gouda

40

45

 

Gruer

40

45

 

Lait

250

250

A cup

from 250 ml

Sweetened condensed milk

8

10

 

whole milk (chocolate)

250

250

A cup

from 250 ml

whole milk (powder)

10

10

 

Mozzarella

30

45

 

Munster

30

45

 

An egg

60

100

1 egg

Parmesan

30

45

 

Roquefort

30

45

 

Yogurt for drinking

250

250

A cup

from 250 ml

Natural yogurt

125

125

A jar of yogurt

Natural blended yogurt

125

125

A jar of yogurt

Portions of meat (PREMIUM)

For meats that are eaten filleted, it can be estimated that one portion will take up about a quarter of a 25 cm diameter plate.

Food

portion

consumed (g)

portion

nutritional value (g)

Assessment

Chicken wing

120

70

 

Bacon Crew

80

80

4 tranches

Roasted chicken breast

120

70

 

Awake

100

100

Some sausage

Lamb skewer

120

80

2 skewers

quails

60

90

2 small quails

Servelas

50

50

8 small washers

Baked capulon

120

70

 

Chipotle

100

50

2 chipolata

Chorizo

50

50

About 6 pucks

Lamb chop

130

80

2 small ribs

main rib

120

80

 

Beef cutlet

120

80

 

Baked chicken leg

175

70

Middle thigh

Roasted turkey

120

70

 

Beef cutlet

120

80

1 medium cutlet

Boiled fillet

120

80

1 medium fillet

Meat pie

50

50

1 fondant

Leg of lamb

120

80

1 piece of lamb

ham

50

80

1 tranche

Turkey ham

50

70

1 medium slice

sliced ​​ham

50

70

Medium piece

Mortadella

26

50

2 medium slices

Pigeonneaux

120

90

 

Tokaka

120

90

 

roast pork boiled

120

80

2 small slices

Salaam Sec

50

50

4 slices of salami

pork sausage

and beef

100

50

2 sausages

Portions of fish, molluscs and crustaceans (PREMIUM)

For fish eaten filleted, one serving is usually equivalent to a medium-sized fillet.  To estimate the amount, we can roughly assume that for meat, a portion of fish fills about a quarter of a medium plate with a diameter of 25 cm.

Food

portion

consumed (g)

portion

nutritional value (g)

Assessment

Anchovies in olive oil

50

80

 

Sticks of

Breaded fish

100

80

4 small ones

sticks

caviar

10

10

A spoon

coffee

Mussel shell

100

100

 

Breaded and fried shrimp

100

100

7 shrimps

average

Crab

30

100

1 cancer

raw oyster

180

100

A dozen

oysters

Mackerel

120

80

 

Boiled clams

500

100

 

Sardines (canned)

50

80

Little box

surimi

60

80

3 sticks

Natural tuna

(keep)

90

80

½ medium can

Portions of sweets (PREMIUM)

Food

portion

consumed (g)

portion

nutritional value (g)

Assessment

Brown sugar

5

5

1 tsp

sweet

10

10

1 tsp

Ice cream

115

115

2 balls

Flan

125

120

1 flan

Rice cake

140

140

1 box of

rice cake

Kit Kat

45

45

1 set cat

M & M's

45

45

Around ten

Mars

50

50

March 1

 

Honey

10

10

1 tsp

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