How big is one serving or portion? Good question. It depends on what you’re eating. Food can be put into 5 different groups: Fruit and Vegetables; Starch, Grains and Cereals; Nuts and Seeds; Proteins and Fats, Oils and Sugar. Each group has a different set of nutritional requirements.

Fruit and Vegetables

Common wisdom says you should eat at least five servings of fruit and vegetables every day. Problem is, what actually counts as a serving size?

According to the World Health Organisation, adults should eat a minimum of 400g (14 ounces) of fruit and vegetables every day to help stave off chronic diseases such as heart disease, cancer, diabetes and obesity.

In other words, one serving or portion of fruit and vegetables is 80 grams. That’s 2.8 ounces. Eat five portions every day and you’ll hit your daily target.

Great. But what’s that in real terms?

Ah, now you’ve hit the crux of our site. Have a look around. You’ll find photos of one measured serving of all kinds of fruit and vegetables, along with their calorie counts, glycaemic load and a load of other useful information. Here are some to get you started:

Nuts and Seeds

Nuts and seeds are a huge segment of food. You’ll find all sorts of nutrients in different seeds, so it’s not appropriate to use a general weight measurement for serving size. Instead, we’ve settled on 160 to 180 calories as a reasonable amount of energy to eat in one sitting.

Have a look at these pages to see how different 170-odd calories can look from seed to seed:


According to dietician and nutritionist, Dr Mabel Blades, one serving of meat is approximately 100 to 150 grams of uncooked meat, or 3.5 to 5 ounces. This will shrink depending on how the meat is cooked.

We’ll update this post to include the other foods groups in the next couple of weeks.

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