A single serving size for a given food can vary depending on which food group it is in. Below are some examples of typical single serving sizes for a range of foods, which can be used to approximate serving sizes for other foods in the same group.

Examples of Approximate Serving Sizes

The serving sizes specified are only approximations, but can provide guidelines for appropriate portion sizing.

Level 1 - Complex Carbohydrates Group (6 to 11 Servings)

1 medium slice of bread 1 bagel
1 pitta bread 2 tbsp cooked rice, pasta or noodles
1 egg sized potato 3 tbsp breakfast cereal
3 crackers or crisp breads 2 tbsp uncooked oats or muesli

Level 2 - Fruit and Vegetables Group (5 to 9 Servings)

1 small bowl of salad 2 tbsp vegetables
1 medium carrot or tomato 1 medium piece of fruit
6 strawberries 2 tbsp tinned fruit in natural juice
1 small glass of fruit juice  

Level 3a - Dairy Group (2 to 3 Servings)

1 large egg 25g (1 ounce) of hard cheese 2 tbsp cottage cheese
1 small pot of yoghurt 1/3 pint of milk

Level 3b - Protein Group (2 to 3 Servings)

75g (3 ounces) lean meat 100g (4 ounces) white fish
3 tbsp beans or uncooked lentils 2 tbsp peanut butter or peanuts

Level 4 (Use Sparingly)

Butter Margarine Mayonnaise
Sweets