Nutrition Serving Sizes Quiz

Serving Sizes for Different Foods

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

Serving Sizes for Various Foods (Page 2)

• Biscuit: One biscuit (2.5 inches across)
• Whole Wheat Bread: One slice (1 ounce)
• Gluten-Free Bread: One slice (1 ounce)
• Reduced Calorie Bread: Two slices (1.5 ounces)
• Pita Bread: 1.5 Pitas (6 inches across)
• Bran Cereal: ½ cup
• Barley: ⅓ cup
• Oat: ¼ cup
• Wheat: ½ cup
• Pasta: ⅓ cup
• Quinoa: ⅓ cup
• Rice: ⅓ cup
• Tabbouleh: ½ cup
• Wheat Germ: 3 tablespoons (dry)
• Corn Kernel: 1.5 cups
• Corn on the Cob: 3.75 to 4.5 inches, starch

Serving Sizes for Other Foods (Page 3)

• Mixed Vegetables (with corn or peas): 1 cup
• Marinara Sauce: ½ cup
• Green Peas: ½ cup
• Potatoes (with skin): ¼ large potato (3 oz)
• Boiled Potatoes: 1.5 cup (3 oz)
• Crackers: 8 crackers
• Granola Bar: 1 bar (0.75 oz)
• Popcorn (no added fat): 3 cups
• Baked Chips: 8 chips (0.75 oz)
• Regular Chips: 13 chips (1 oz)
• Baked Beans: ⅓ cup
• Other Cooked Beans:: ½ cup
• Lentils: ½ cup
• Unsweetened Fruit (canned or frozen): ½ cup
• Fresh Fruit: 1 fruit
• Unsweetened Fruit Juice: ½ cup (4 fluid ounces)
• Dried Fruit: 2 tablespoons
• Cooked Non-Starchy Vegetables: ½ cup

Additional Serving Sizes (Page 4)

• Raw Non-Starchy Vegetables: 1 cup
• Leafy Green Salad: 3 cups
• Vegetable Juice: ½ cup (4 fluid ounces)
• Beef: 1 ounce (lean)
• Cheese (with 3 grams or less fat): 1 ounce (lean)
• Egg Whites: 2 ounces (lean)
• Fish: 1 ounce (lean)
• Salmon: 1 ounce (lean)
• Sardines: 2 small sardines (lean)
• Tuna: 1 ounce (lean)
• Cheese (e.g., Feta, Mozzarella): 1 ounce
• Beans (choices per serving): 1.5 cup (Note: Contains 1 carb + 1 lean protein)
• Falafel (choices per serving): 3 patties (2 inches across), (includes 1 carb + 1 high fat protein)
• Hummus (choices per serving): ⅓ cup (includes 1 carb + 1 medium fat protein)
• Lentils (choices per serving): 1.5 cup (includes 1 carb + 1 lean protein)
• Nut Spread: 1 tablespoon (high fat protein)
• Peas (choices per serving): 1.5 cup (includes 1 carb + 1 lean protein)
• Olives (black and ripe): 8
• Olives (green and stuffed): 10 large
• Chocolate Milk: 1 cup (1 milk + 1 carb)

Test your knowledge on serving sizes for various food groups including starches, fruits, and dairy. This quiz covers the nutritional content such as carbohydrates, protein, fat, and calorie counts for different foods. Perfect for anyone looking to understand food servings better.