All Portion Sizes

Portion Size used in Daily Nutrient Monitoring Tool

Below is a table showing the portion sizes for all of the food types available in the Daily Nutrient Monitoring Tool.

Beans/Pulses Portion Size Weight
Black beans mature seeds, cooked, boiled, without salt ½ cup 86g
Garbanzo beans (chickpeas) cooked, boiled, without salt ½ cup 82g
Kidney beans cooked, boiled, without salt ½ cup 88.5g
Lentils 4 tbsp 49.2g
Pinto beans canned, drained solids ¼ can 69.25g
Soybeans ¼ can 64g
Tofu MORI-NU, Tofu, silken, firm 1 portion 80 grams

Egg/Dairy Product Portion Size Weight
Cheese, cheddar ½ cup shredded 56.5g
Cow's milk, reduced fat, fluid, 2% milkfat 1 cup 246g
Eggs whole, cooked, poached 1 large 50g
Yogurt, Greek, plain, nonfat 1 pot 170g

Fish/Seafood Portion Size Weight
Cod 1 fillet 180g
Halibut Atlantic and Pacific, cooked, dry heat 0.5 fillet 159g
Salmon Atlantic, wild, cooked, dry heat 0.5 fillet 154g
Sardines Pacific, canned in tomato sauce, drained solids with bone 3 sardines 114g
Scallops (bay and sea), cooked, steamed 3 oz 85g
Shrimp, untreated, cooked 1 serving 100g
Tuna white, canned in water, drained solids 1 small can 112g
Trout, rainbow, wild, cooked, dry heat 1 fillet 143g
Mackerel, Atlantic, cooked, dry heat 1 fillet 88g

Fruit Portion Size Weight
Apples 1 medium with skin 182g
Apricots 2 apricots 70g
Avocados ½ Typical Avocado 90g
Bananas 1 medium 118g
Blueberries 30 berries 40.8g
Cantaloupe 1 wedge – 1/8 medium melo 69g
Cranberries ½ cup 50g
Figs 2 medium 100g
Grapefruit raw, white, California ½ 118g
Grapes 10 60g
Kiwifruit green raw 1 69g
Lemon 1 yield 48g
Oranges 1 fruit 141g
Papaya 1 small 157g
Pears 1 medium 178g
Pineapple ½ cup chunks 82.5g
Plums 2 fruit 132g
Prunes dehydrated (low-moisture), uncooked ½ cup 66g
Raisins ½ cup 72.5g
Raspberries 20 38g
Strawberries 5 medium 60g
Watermelon 1.0"wedge (approx 1/16 of melon 186g

Grains/Bread/Pasta Portion Size Weight
Barley, pearled, cooked 1 serving 80g serving
Bread, Wholemeal 2 slices 64g
Buckwheat 1/5 cup 34g
Oats ¼ cup 39g
Pasta Spaghetti, Wholewheat, Cooked 1 serving 75g
Quinoa cooked ½ cup cooked 92.5g
Rice, Brown 1 serving 100g cooked

Meat Portion Size Weight
Beef top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw 6oz 170g
Chicken, pasture-raised 1 breast 150g
Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, raw 1 steak 150g
Turkey,breast, meat and skin, raw 1 portion 150g
Ham, sliced, packaged (96% fat free, water added) 1 slice 23g

Nuts/Seeds Portion Size Weight
Almonds 5 6g
Cashews 1 serving 10g
Chia Seeds 1 serving 15g
Flaxseeds 1tbsp 10.3g
Olive oil, extra virgin 1 tbsp 13.5g
Peanuts 1 serving 10g
Pumpkin seeds 20 seeds 7g
Sesame seeds 1tbsp 9g
Sunflower seeds 1 serving 7g
Walnuts 7 halves 14.18g

Vegetable Portion Size Weight
Asparagus, cooked, boiled, drained 4 spears (1/2" base) 60g
Beets 1 beet 50g
Bell peppers ½ large pepper 80g
Broccoli, cooked, boiled, drained, without salt 0.5"cup, chopped" 78.0g
Brussels sprouts, cooked, boiled, drained, without salt 4 sprouts 84g
Cabbage, cooked, boiled, drained, without salt ½ cup – shredded 75g
Carrots, raw ½ cup chopped 64g
Cauliflower 3 flowerets 54g
Celery 1 large stalk 64g
Cucumber – raw ½ cup – sliced 52g
Chicory / Endives 0.5"cup, chopped 25g
Courgette/Eggplant – cooked, drained ½ cup chopped 49.5g
Garlic – raw 1 clove 3g
Green beans, snap, green, raw 10 beans – 4 inch 55g
Green peas – cooked ½ cup 80g
Leeks – cooked, boiled, drained, without salt ½ cup chopped 52g
Mushrooms – white cooked 4 mushrooms 48g
Olives 3 small 9.6g
Onions ½ medium 47g
Potatoes white, flesh and skin, baked 1 medium 173g
Romaine lettuce 1 cup shredded 47g
Spinach A handful 50g
Squash, winter butternut, cooked, baked, without salt ½ cup 102.5g
Sweet potatoes 1 medium 114g
Swiss chard 2 leaves 98g
Tomatoes red, ripe, raw, year round average ½ cup 90g