Food group and serving size list

ARTICLE SECTIONS

This food group and serving size list will help you determine appropriate serving sizes for foods included in your Mayo Clinic Healthy Weight Pyramid.

Vegetables (25 calories in a serving)

	Amount in 1 serving
Artichoke	1/2 bud
Asparagus	1/2 cup or 6 spears
Bean sprouts	1 cup
Beets	1/2 cup sliced
Bell pepper	1 medium
Broccoflower	1 cup
Broccoli	1 cup florets or spears
Brussels sprouts	4 sprouts
Cabbage, cooked	1 cup
Cabbage, raw	1 1/2 cups
Carrots	1/2 cup baby or 1 medium
Cauliflower	1 cup florets
Celery	4 medium stalks
Cherry or grape tomatoes	8 or about 1 cup
Cucumber	1 cup sliced or 1 medium
Eggplant, cooked	1 cup pieces
Green beans	3/4 cup
Green onions or scallions	3/4 cup or 8
Kale, cooked	2/3 cup
Lettuce	2 cups shredded
Marinara sauce	1/4 cup
Mushrooms	1 cup whole
Okra	1/2 cup or 3 pods
Onions	1/2 cup sliced
Peas, green	1/4 cup
Pizza sauce	1/4 cup
Radishes	25 medium
Salsa	1/4 cup
Shallots	3 tablespoons
Spinach, cooked	1/2 cup
Spinach, raw	2 cups
Squash, summer	3/4 cup sliced
Tomatillo	1/2 cup diced
Tomato	1 medium
Vegetable juice	1/2 cup
Water chestnuts	3/4 cup
Zucchini	3/4 cup

Fruits (60 calories in a serving)

	Amount in 1 serving
Apple	1 small
Applesauce, unsweetened	1/2 cup
Apricots	4 whole
Banana	1 small or 1/2 large
Berries, mixed	1 cup
Blackberries	1 cup
Blueberries	3/4 cup
Cantaloupe	1 cup cubed
Cantaloupe wedge	1/4 small melon
Cherries	1 cup or about 1 dozen
Cranberry juice	1/2 cup
Cranberry juice, reduced-calorie	1 cup
Dates	3
Figs, dried	3 small
Figs, fresh	2 small
Fruit juice	1/2 cup
Grapefruit	1 small or 1/2 large
Grapefruit juice	1/2 cup
Grapes	1 cup
Honeydew melon	1 cup cubed
Juice bar, frozen	3-ounce bar
Kiwi	1 large
Mandarin orange sections	1/2 cup
Mango	1/2 cup diced
Melon balls	1 cup or about 8
Mixed fruit	3/4 cup
Nectarine	1
Orange	1 medium
Orange juice	1/2 cup
Papaya	1/2 medium or 1 cup cubed
Peach	1 large
Pear	1 small
Pineapple	1/2 cup cubed or 2 rings
Pineapple juice	1/2 cup
Plums	2
Prunes	3
Raisins	2 tablespoons
Raspberries	1 cup
Strawberries	1 1/2 cups whole
Tangerine	1 large or 3/4 cup
Watermelon	1 1/4 cups cubed or 1 small wedge

Carbohydrates (70 calories in a serving)

	Amount in 1 serving
Animal crackers	6
Bagel, whole-grain	1/2
Baked chips, low-fat	10 chips
Barley, cooked	1/3 cup
Bread, sourdough	1 slice
Bread, whole-grain	1 slice
Breadsticks, crispy	2, 6 to 8 inch long
Bulgur, cooked	1/2 cup
Cereal, whole-grain	1/2 cup
Corn	1/2 cup
Corn on the cob	1/2 large ear
Corn tortillas	1, 6-inch diameter
Crackers
Cheese	14 small
Snack	20 bite size, 5 round
Triple-rye	1
Wheat	6
Melba rounds	6
Croutons	1/2 cup
English muffin, whole-grain	1/2
Grits, uncooked	2 tablespoons
Kasha (buckwheat groats, cooked)	1/2 cup
Muffin, any flavor	1 small
Oatmeal, cooked	1/2 cup
Orzo, cooked	1/4 cup
Pancake	1, 4-inch diameter
Pasta, whole-grain, cooked	1/2 cup
Pita bread, whole-grain	1/2 circle, 6-inch diameter
Popcorn, microwave, low-fat	2 cups
Potato, baby, red-skinned	3
Potato, baked	1/2 medium
Potato, mashed	1/2 cup
Pretzels, sticks	30
Pretzels, twists	3
Pumpkin, cooked	1 1/2 cups
Rice, brown, cooked	1/3 cup
Rice, wild	1/2 cup
Roll, whole-grain	1 small
Rutabaga, cooked	3/4 cup
Shredded wheat	1 biscuit or 1/2 cup spoon-sized
Soup
Broth-based	1 cup
Chicken noodle	1 cup
Tomato	1 cup
Vegetable	1 cup
Squash, winter, cooked	1 cup
Sweet potato, baked	1/2 large
Turnips, cooked	1/3 cup
Waffle	1, 4-inch square

Protein/Dairy (110 calories in a serving)

	Amount in 1 serving
Beans	1/2 cup
Beef, lean	1 1/2 ounces
Chicken	2 1/2 ounces
Cheese
Cheddar, low-fat	2 ounces or 1/2 cup shredded
Colby, low-fat	2 ounces or 1/2 cup shredded
Cottage, low-fat	2/3 cup
Feta	1/4 cup
Mozzarella, part-skim	1/3 cup shredded
Parmesan, grated	4 tablespoons
Ricotta, part-skim	1/3 cup
Swiss, low-fat	2 ounces
Clams, canned	1/2 cup
Cod	3 ounces
Crab	3 ounces
Duck, breast	3 ounces
Egg	1 large
Egg substitute	1/2 cup
Egg whites	4
Fish	3 ounces
Garbanzos	1/3 cup
Halibut	3 ounces
Ice cream, fat-free, vanilla	1/2 cup
Lamb, lean cuts with no fat	2 ounces
Lentils	1/2 cup
Milk, skim, 1 percent or 2 percent	1 cup
Pheasant	3 ounces
Pork, lean cuts with no fat	2 ounces
Salmon	3 ounces
Scallops	3 ounces
Shrimp	3 ounces
Soybeans, green (edamame)	1/2 cup
Tofu	1/2 cup
Tuna, canned in water	3 ounces or 1/2 cup
Turkey	3 ounces
Veal	2 ounces
Vegetarian burger, black bean	3-ounce patty
Venison	3 ounces
Yogurt, fat-free, reduced-calorie	1 cup
Yogurt, fat-free, frozen	1/2 cup

Fats (45 calories in a serving)

	Amount in 1 serving
Avocado	1/6
Butter, regular	1 teaspoon
Cream
Half-and-half	2 tablespoons
Sour	1 1/2 tablespoons
Sour, fat-free	3 tablespoons
Heavy (whipping)	1 tablespoon liquid or 4 tablespoons whipped
Nondairy creamer	2 tablespoons
Nondairy whipped topping	1/2 cup
Cream cheese
Fat-free	3 tablespoons
Regular	1 tablespoon
Margarine, regular or trans-free	1 teaspoon
Mayonnaise
Fat-free	4 tablespoons
Reduced-calorie	1 tablespoon
Regular	2 teaspoons
Nuts
Almonds	7 whole
Cashews	4 whole
Peanuts	8 whole
Pecans	4 halves
Walnuts	4 halves
Oil
Canola	1 teaspoon
Olive	1 teaspoon
Olives	9 large
Peanut butter	1 1/2 teaspoons
Salad dressing
Reduced-calorie	2 tablespoons
Regular	2 teaspoons
Seeds
Flaxseed, ground	2 teaspoons
Sesame	1 tablespoon
Sunflower	1 tablespoon
Tartar sauce	1 tablespoon

Sweets (75 calories in a serving)

	Amount in 1 serving
Angel food cake	1 small slice
Cranberry sauce	3 tablespoons
Fruit spread	1 1/2 tablespoons
Gelatin dessert	1/2 cup
Honey	1 tablespoon
Jam	1 1/2 tablespoons
Maple syrup	1 1/2 tablespoons
Sorbet	1/3 cup