Serving Size of Chicken and Other Common Foods

Serving sizes matter regardless of the foods on your plate. Whether nutrient-dense or sugar-laden foods, it helps to be mindful of how much you are consuming for a balanced diet with variety.

If you are tracking your intake of calories, fat, sodium, or sugar for weight loss or health needs, you need to know the serving size you're eating to get your nutrition facts right.

Cereals

When you last poured cereal into your bowl, you may not have measured it or checked the Nutrition Facts label to determine its serving size.

For some cereals, one cup is the recommended serving size, and nutrition facts (number of calories, amount of sodium, and so on) are given for that amount. However, the American Diabetes Association suggests consuming a 3/4 cup serving.

A 3/4 cup serving of cereal measured in grams will vary by brand and type of cereal. Some cereals are denser such as granola and those containing nuts, while flakes and crisps or other light cereals will weigh substantially less for a 3/4 cup serving size.

If you pour your cereal straight into the bowl, chances are you are eating up to two servings. And if you refill the bowl (as many of us do), you may be eating three to four servings. Try measuring and pouring your cereal out into your most often-used bowl to get an idea of how it looks and what to aim for next time without needing to always measure.

Chicken Breasts

Lean protein is nutritious, but how much protein you need depends on several factors unique to you, including body size and composition, activity level, age, and more.

The recommended single serving size of chicken is 3 to 4 ounces, about the size of a deck of playing cards. Some people use the palm of their hand as a guide. Depending on the vendor, some chicken breasts are two or three times the recommended serving size. 

A 3-ounce serving of cooked chicken is about 85 grams or just over half a cup of chicken. For 4 ounces, it would be 133 grams or about 3/4 cup. Note: measuring chicken in cups is not precise.

A 3-ounce serving size of chicken breast contains 128 calories, 26 grams of protein, and 2.7 grams of fat. Depending on your needs, you may do best with more or less than this.

Hamburgers

If you count your hamburger patty as one serving of beef, you might underestimate your consumed calories.

A quarter-pound burger (4 ounces) is slightly larger than the recommended serving size of 3 ounces. But many burgers, especially those served at restaurants, are 1/3 to 1/2 pound or more. You might be eating more calories and saturated fat than you expect.

Coffee Creamers

Adding flavored creamer to your morning cup of java also adds fat and calories. Fat-free varieties typically have added sugars to compensate for taste, so they still contain calories.

A single serving of liquid creamer is one tablespoon. If you drink more than the recommended serving (remember to count each cup of coffee!), the added sugar in your fat-free creamer starts to add up quickly.

Cooking Sprays

You can reduce or skip the oil or butter when you cook at home. This is an excellent way to reduce calories and fat in your meals. But if you are counting calories, you must also account for the calories in your cooking spray.

A single serving of PAM spray is the amount in a spray lasting just 0.25 seconds. A more typical three-second spray has 60 calories and 3 grams of fat.

Breads

If you pack a lunch of a lean meat and vegetable sandwich on whole-grain bread, you are likely consuming a more nutritionally balanced meal than you would if you chose to dine out.

But you may not accurately record the calories in your whole-grain bread. A single serving of one slide of bread varies depending on the brand. Dense bread can contain twice as many calories as lighter, thin bread. However, thick whole-grain bread often offers more nutrients, fiber, and protein, which is an excellent way to nourish, energize, and fill you mid-day.

Fruits

A serving of fresh fruit is an excellent alternative to a high-fat dessert. But if you are counting your calories or watching your sugar intake, you may wish to monitor how much you are eating.

For example, if you eat a bowl of grapes, you might add one serving to your food diary. But a single serving of grapes is only one cup or 16 grapes. You can weigh your fruit by the gram with a reliable food scale for more accurate serving sizes.

Sodas

Sugary drinks are one of the easiest things to overconsume. And the calories and sugar in soda add up, even if you only drink one a day.

A serving size of Coke is 12 ounces and has 144 calories and 39 grams of sugar. But most of us drink more than when we fill up at the soda fountain. A 7-Eleven Double Gulp contains 50 ounces, 600 calories, and 162 grams of sugar.

Salad Dressings

A salad loaded with veggies is a high-fiber, nutrient-dense alternative to a high-starch, high-fat meal. But salad dressing can add calories and fat. By some estimates, many restaurant salads contain more than 500 calories, most often due to fatty salad dressing.

A serving size of salad dressing is just two tablespoons. If you're away from home and order your dressing on the side, be aware that you may get much more.