What’s a Serving?

The USDA’s My Plate has made it much easier to figure out how much of each food group to eat each day (fruits, vegetables, meat, grains and dairy). But it can still be tricky to know “what’s a serving”. Here’s an easy guide:

A serving of fruit

  • 6 oz (3/4 cup) fruit juice
  • 1 medium whole fruit (banana, apple, peach, orange, etc.)
  • 1/4 cup dried fruit (raisins, apricots, prunes, etc.)
  • 1/2 cup fresh, frozen, or canned fruit (berries, melon, grapes, etc.)

A serving of vegetables

  • 1 cup raw, leafy vegetables (spinach, lettuce)
  • 1/2 cup cooked vegetables
  • 6 oz vegetable juice

A serving of grains

  • 1 slice of bread
  • 1 oz dry cereal (ranges from 1/2 to 1 1/4 cups depending on the cereal)
  • 1/2 cup cooked rice, pasta, or other grain
  • 1/2 cup cooked cereal (oatmeal, kasha)
  • 1 oz raw grains
  • 2 cups popped popcorn