Food Serving Sizes and Nutrition Quiz

Food Serving Sizes and Nutritional Information

• Starch: One serving provides 15 grams of carbohydrates (CHO), 3 grams of protein, and 1 gram of fat, with 80 kcal.
• Fruit: One serving contains 15 grams of carbohydrates (CHO), 0 grams of protein, and 0 grams of fat with 60 kcal.
• Low-fat Milk (1%): A serving provides 12 grams of carbohydrates (CHO), 8 grams of protein, and 0-3 grams of fat, for 100 kcal.
• Reduced-fat Milk (2%): One serving gives 12 grams of carbohydrates (CHO), 8 grams of protein, and 5 grams of fat, offering 120 kcal.
• Whole Milk: A serving contains 12 grams of carbohydrates (CHO), 8 grams of protein, and 8 grams of fat, and has 160 kcal.
• Non-starchy Vegetables: A serving has 5 grams of carbohydrates (CHO), 2 grams of protein, and 0 grams of fat, totaling 25 kcal.
• Lean Protein: One serving provides 0 grams of carbohydrates (CHO), 7 grams of protein, and 2 grams of fat, offering 45 kcal.
• Medium-fat Protein: A serving has 0 grams of carbohydrates (CHO), 5 grams of fat, 7 grams of protein, and 75 kcal.
• High-fat Protein: One serving contains 0 grams of carbohydrates (CHO), 7 grams of protein, and 8 grams of fat, providing 100 kcal.

Additional Food Items and Serving Sizes

• Fats: One serving provides 0 grams of carbohydrates (CHO), 0 grams of protein, and 5 grams of fat, totaling 45 kcal.
• Biscuit: One biscuit, measuring 2 ½ inches across, is a serving.
• Bread (loaf, whole): One slice (1 oz) is a serving.
• Bread (loaf, gluten-free): One slice (1 oz) constitutes a serving.
• Reduced-calorie Loaf Bread: Two slices (1 ½ oz) make up a serving.
• Pita Bread: 1 ½ pita breads (6 inches across) make a serving.
• Bran Cereal: ½ cup is the serving size.
• Barley: ⅓ cup is the standard serving.
• Oat: ¼ cup is a serving.
• Wheat: ½ cup constitutes a serving.
• Pasta: One serving is ⅓ cup, regardless of shape.
• Quinoa: A serving is ⅓ cup, and this applies to all colors.
• Rice: All shapes and sizes of rice are considered a serving size of ⅓ cup.
• Tabbouleh: ½ cup is the correct serving size.
• Wheat Germ: 3 tablespoons (tbsp) make a serving size.
• Corn, kernels: 1/2 cup measures a serving.
• Corn (on the cob): The serving size is between 3 7/8 and 4 1/2 inches in length.
• Mixed Vegetables (with corn or peas): 1 cup is a serving size.
• Marinara Sauce: ½ cup.
• Green Peas: ½ cup.
• Potato (baked with skin): ¼ large potato, approximately 3 ounces, equals a serving.
• Potato (boiled): 1 ½ cup or 3 ounces is a serving.
• Crackers: 8 crackers equal a serving.
• Granola/Snack Bar: 1 bar (3/4 oz) is a serving.
• Popcorn (no fat added): 3 cups make a serving.
• Popcorn (with butter): 3 cups (1 starch + 10 g fat)
• Snack Chips (baked): 8 chips (3/4 oz).
• Snack Chips (regular): 13 chips (1 oz).
• Baked Beans: ⅓ cup is a serving size.
• Beans (cooked or canned): ½ cup, drained and rinsed, makes a serving.
• Lentils: ½ cup is a serving.
• Unsweetened fruit (canned or frozen): ½ cup is a serving size, as is fresh fruit.
• Unsweetened fruit juice: ½ cup (4 fluid ounces).
• Dried fruit: 2 tablespoons constitute a serving.
• Cooked non-starchy vegetables: ½ cup.
• Raw non-starchy vegetables: 1 cup is a standard serving.
• Salad of leafy greens: 3 cups.
• Vegetable juice: ½ cup (4 fluid ounces)
• Beef: 1 ounce lean is a serving.
• Cheeses: 3-grams-of-fat-or-less cheeses (1 oz lean)
• Egg whites: 2 lean ounces make a serving.
• Fish: 1 ounce lean.
• Salmon: 1 ounce lean.
• Sardines: 2 small sardines per serving.
• Tuna: 1 ounce lean.
• Cheese (feta, mozzarella, etc.): 1 oz.
• Beans (types of, and choices): 1 ½ cup, includes a carbohydrate count and lean protein choices.
• Falafel: 3 patties (2 inches across), 1 carb+1 high-fat protein
• Hummus: ⅓ cup, 1 carb and 1 medium-fat protein
• Lentils: 1 ½ cups, 1 carb and 1 lean protein.
• Nut butter: 1 tbsp is a serving.
• Peas: 1 ½ cup, 1 carb and 1 lean protein.
• Olives (black and ripe): 8.
• Olives (green and stuffed): 10 large.