BalanceWise Portion Guide

You don’t need to carry measuring cups with you to figure out your portion sizes! There are ways to quickly estimate portion sizes by comparing them to common household items. Follow these helpful guidelines.

Quick Reference
1 cup = size of a baseball
½ cup = tennis ball
¼ cup = a large egg
1 Tablespoon = poker chip
1 oz./ 2 Tbsp. = ping pong ball
3 oz. meat = deck of cards
3 oz. fish = checkbook

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GRAINS
1 cup of cereal flakes = baseball
1 pancake = compact disc
½ cup cooked rice = tennis ball
½ cup cooked pasta = lightbulb
1 slice bread = cassette tape
1 bagel = 6 oz. can of tuna
3 cups popcorn = 3 baseballs

MEAT, FISH & NUTS
3 oz. lean meat = deck of cards
3 oz. fish = checkbook
3 oz. tofu = deck of cards
2 Tbsp. peanut butter = golf ball
¼ cup almonds = 23 almonds

DAIRY & CHEESE
1 oz. of cheese = 4 stacked dice
1 cup yogurt = baseball
½ cup of frozen yogurt = tennis ball

FRUITS & VEGETABLES
1 cup cooked vegetables = baseball
1 medium fruit = baseball
1 baked potato = computer mouse
½ cup grapes = about 16 grapes
1 cup strawberries = about 12 berries
1 cup of salad greens = baseball

FATS & OILS
1 tsp. butter or oil = top of thumb
1 Tbsp. salad dressing = poker chip
1 Tbsp. mayonnaise = poker chip

PREPARED FOODS
1 hamburger (without bun) = deck of cards
1 cup fries = about 10 fries
4 oz nachos = about 10 chips
1 cup chili = baseball
½ cup cooked spaghetti = fist size
1 cup soup = baseball