What Does a Serving Look Like? Serving Size 101: Visual Reference Guide

Written By: Christina Newberry

Reviewed By: Gloria Tsang, RD

Title: Registered Dietitian

Last Updated on:

Visual reference for what a serving size looks like

You’ve probably heard that a standard 3 oz. serving of meat is about the same size as a deck of playing cards. That’s a handy trick to know when trying to estimate how much you’re actually eating – and when you should stop – without having to resort to scales or measuring cups, especially when you’re eating a meal that someone else has prepared.

But what about other common food items? What does a serving of, say, raw vegetables looks like? Or a serving of a spread, like peanut butter? Since much of our nutrition information and many dietary guidelines are based on servings, it’s important to have a mental image that allows you to understand what you’re putting on your plate – and into your body. We’ve analyzed some of the most common food items and come up with a handy list of easy-to-picture visual references so you can understand just what a serving really looks like, and when you’re really eating more than one.

HealthCastle.com’s Serving Size Visual Reference Guide

1 Tbsp - casino chip

Serving size: 1 Tbsp
Looks like: A poker Chip
Example foods: Butter, peanut butter

2 Tbsp - golf ball

Serving size: 2 Tbsp /1 oz.
Looks like: A golf ball
Example foods: Hummus, dried fruit, cheese, salad dressing

2 Ounces - shot glass

Serving size: 2 oz.
Looks like: A shot glass
Example foods: Nuts

3 ounces - a deck of cards

Serving size: 3 oz.
Looks like: Deck of cards
Example foods: Chicken, steak, pork

1/2 cup - tennis ball

Serving size: 1/2 cup
Looks like: A tennis ball
Example foods: Ice cream, cooked beans, cooked pasta, cooked grains

1 cup - baseball

Serving size: 1 cup
Looks like: A baseball
Example foods: Milk, soup, chili, cooked vegetables, yogurt, cut-up fruit

2 cups - 2 closed fists

Serving size: 2 cups
Looks like: 2 Closed fists
Example foods: Raw vegetables

If you’re looking for a visual way to plan out a full meal, you can also follow the new MyPlate recommendations from the U.S. Department of Agriculture. In short, they recommend that you fill at least half your plate with fruits and vegetables, then divide the other half between grains and protein, with at least half of the grains being whole.Using Your Plate as a Guide

The Bottom Line

When planning what to eat, you don’t generally have scales and measuring cups on hand – especially when you’re not eating at home. The simple visual cues in this guide give you the tools you need to understand the portion sizes of common foods so you can literally see what you’re eating – and use that information to make healthy choices about what you put on your plate.

Nutrition 101

1 oz visual, 1/2 cup visual, 2 oz visual, diet guidelines, serving size


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2 thoughts on “What Does a Serving Look Like? Serving Size 101: Visual Reference Guide”

  1. Hi i did the sleeve 3.5 yrs ago.im almost back to my weight which i started with alot of medical problems.went to a nonsurgical PA.she wants me to jump right into eating 4oz plates i can’t do that..why i can’t eat on a small plate


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