Portion control is a crucial part of the weight-loss process, but it's not always convenient to weigh everything you eat. Instead, you can learn how to eyeball portions of common foods so you'll know about how many calories you're eating. You might also be surprised to see how much or how little of certain foods you can eat while consuming the same number of calories.
100-Calorie Servings of Fruit
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|
Fruit |
100-Calorie Serving |
|
strawberries |
2 cups (10 oz) |
|
blueberries |
1 1/4 cups (6 oz) |
|
grapes |
52 grapes (9 oz) |
|
watermelon |
2 cups diced (11 oz) |
|
peaches |
2 medium (8 oz) |
|
pineapple |
3/4 cup chunks (8.8 oz) |
|
banana |
3/4 large (4 oz) |
|
orange |
1 large (7.4 oz) |
|
kiwi |
2 kiwis (8 oz) |
|
apple |
1 large (7 oz) |
|
dried apple rings |
6 rings (1.4 oz) |
|
dried apricots |
6 (1.5 oz) |
|
raisins |
65 (1.2 oz) |
|
dates, medjool |
1 1/2 |
|
prunes |
4 (1.4 oz) |
|
banana chips |
1/4 cup (0.75 oz) |
100-Calorie Servings of Vegetables
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|
Vegetables |
100-Calorie Serving |
|
sweet potato |
1 medium (4 oz) |
|
jicama |
2 cups (8.5 oz) |
|
edamame (soy beans) |
1/2 cup shelled (3 oz) |
|
grape tomatoes |
33 tomatoes (20 oz) |
|
broccoli |
5 cups flowerets (12.6 oz) |
|
corn |
3/4 cup kernels (4.3 oz) |
|
Romaine lettuce |
1 head (22 oz) |
|
celery |
12 stalks (25 oz) |
|
baby carrots |
28 carrots (10 oz) |
|
cucumbers |
3 medium cucumbers |
|
green beans |
2 1/4 cups cooked (18 oz) |
|
asparagus |
22 spears (18 oz) |
|
avocado |
1/2 avocado (2.4 oz) |
|
baked potato |
1 small (3.8 oz) |
|
peppers |
4 peppers (12 oz) |
100-Calorie Servings of Nuts
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|
Nuts |
100-Calorie Serving |
|
almonds |
15 almonds (0.6 oz) |
|
cocoa-dusted almonds |
15 almonds (0.6 oz) |
|
cashews |
12 (0.6 oz) |
|
macadamia nuts |
5 (0.5 oz) |
|
peanuts |
17 (0.6 oz) |
|
peanut butter |
1 Tablespoon (0.6oz) |
|
pistachios |
30 (0.7 oz) |
|
walnuts |
8 halves (0.6 oz) |
|
soy nuts |
1/4 cup (0.7 oz) |
|
sunflower seeds |
1/8 cup (0.6 oz) |
100-Calorie Servings of Protein
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|
Protein |
100-Calorie Serving |
|
hard-boiled egg |
1 1/2 eggs (2.3 oz) |
|
chicken breast |
3 oz |
|
steak |
1.5 oz |
|
tofu |
1/2 block (5 oz) |
|
tuna (packed in water) |
4.2 oz |
|
roast beef |
3.4 oz |
|
ham |
2.2 oz |
|
turkey |
3.4 oz |
|
bacon |
2 slices |
|
sausage links |
two 4-inch links |
100-Calorie Servings of Cheese
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|
Cheese |
100-Calorie Serving |
|
mozzarella |
1.5 oz |
|
Cheddar |
1 slice (1 oz) |
|
Swiss |
1 slice (1 oz) |
|
string cheese |
2 sticks |
|
cottage cheese, 1% |
5 oz |
|
goat cheese |
1.3 oz |
|
Parmesan |
1/4 cup plus 1/2 tablespoon (0.8 oz) |
100-Calorie Servings of Grain
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|
Grain |
100-Calorie Serving |
|
blueberry muffin |
1/2 large |
|
French bread |
1.3 oz |
|
pita |
1/2 large |
|
whole wheat bread |
1 slice |
|
English muffin |
1 muffin |
|
flour tortilla |
1 (6-inch) |
|
bagel |
1/2 regular (1.3 oz) |
|
rice cake |
3 |
|
oatmeal |
1/2 cup cooked |
|
brown rice |
1/2 cup cooked |
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