Food Serving Sizes and Nutrition Quiz

Study Notes

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.