How Much Is A Serving? - Dietary Recommendations

Time for reading: ~7 minutes Last Updated: October 04, 2022

CHAPTERS (Table Of Contents)

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)

Portions Of Meat (Premium)

Portions Of Fish, Molluscs And Crustaceans (Premium)

Portions Of Sweets (Premium)

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