Nutrition Serving Sizes Quiz

Food Serving Sizes

• Starch (1 serving): 15g carbohydrates, 3g protein, 1g fat, 80 kcal
• Fruit (1 serving): 15g carbohydrates, 0g protein, 0g fat, 60 kcal
• Low-fat milk (1% fat, 1 serving): 12g carbohydrates, 8g protein, 0-3g fat, 100 kcal
• Reduced-fat milk (2%, 1 serving): 12g carbohydrates, 8g protein, 5g fat, 120 kcal
• Whole milk (1 serving): 12g carbohydrates, 8g protein, 8g fat, 160 kcal
• Non-starchy vegetables (1 serving): 5g carbohydrates, 2g protein, 0g fat, 25 kcal
• Lean protein (1 serving): 0g carbohydrates, 7g protein, 2g fat, 45 kcal
• Medium-fat protein (1 serving): 0g carbohydrates, 5g fat, 7g protein, 75 kcal
• High-fat protein (1 serving): 0g carbohydrates, 7g protein, 8g fat, 100 kcal

Bread and Grain Serving Sizes

• Biscuit (1): 2.5 inches in diameter
• Bread Loaf (whole, 1 slice): 1 ounce
• Bread Loaf (gluten-free, 1 slice): 1 ounce
• Reduced-calorie loaf bread (2 slices): 1.5 ounces
• Pita bread (1.5 pita): 6 inches across
• Bran cereal (1/2 cup):
• Barley (1/3 cup):
• Oat (1/4 cup):
• Wheat (1/2 cup):
• Pasta (all shapes/sizes, 1/3 cup):
• Quinoa (1/3 cup):
• Rice (all shapes/sizes, 1/3 cup):
• Tabbouleh (prepared, 1/2 cup):
• Wheat germ (3 tbsp):
• Corn kernel (2 cups starch):
• Corn on the cob (3.75-4.5 inch piece):

Other Serving Sizes

• Mixed vegetables with corn/peas (1 cup):
• Marinara sauce (1/2 cup):
• Green peas (1/2 cup):
• Potato (baked with skin; 1/4 large, 3 oz):
• Potato (boiled, 1.5 cup, 3 oz):
• Crackers (8):
• Granola bar (3/4 oz):
• Popcorn (no fat added, 3 cups):
• Popcorn (with butter added, 3 cups):
• Snack chips (baked, 8 chips, 0.75 oz); regular chips (13, 1 oz):
• Baked beans (1/3 cup):
• Beans (cooked/canned, drained, ½ cup):
• Lentils (½ cup):
• Unsweetened canned/frozen fruit (½ cup):
• Small fresh fruit (1 fruit):
• Unsweetened 100% fruit juice (½ cup, 4 fluid oz):
• Dried fruit (2 tablespoons):
• Cooked non-starchy vegetables (½ cup):
• Raw non-starchy vegetables (1 cup):
• Leafy green salad (3 cups):
• Vegetable juice (½ cup, 4 fluid oz):
• Beef (1 oz lean):
• Cheese (with 3g fat or less, 1 oz):
• Egg whites (2 lean):
• Fish (1 oz lean):
• Salmon (1 oz lean):
• Sardines (2 small, lean):
• Tuna (1 oz lean):
• Cheese (1 oz):
• Beans/choices/serving (1.5 cup, 1 carb + 1 lean):
• Falafel/choices/serving (3 patties, 2” diameter, 1 carb + 1 high-protein):
• Hummus/choices/serving (1/3 cup, 1 carb + medium protein):
• Lentils/choices/serving (1.5 cup, 1 carb + 1 lean protein):
• Nut spread (1 tbsp, high protein):
• Peas/choices (1.5 cup, 1 carb + 1 lean protein):
• Olives (black, ripe – 8; green/stuffed - 10 large):
• Chocolate Milk (1 cup, 1 milk + carbohydrate):

Test your knowledge of serving sizes for various food groups including starches, fruits, dairy, and proteins. This quiz will help you understand the nutritional content associated with different servings, enhancing your dietary awareness. Perfect for students studying nutrition or anyone interested in healthy eating.