What Does A "Serve" Look Like?

It's a question we get asked all the time during our nutrition consults. And, funnily enough, people are always amazed at the true size of a "serving size" recommendation. In this article, we're going to cover what equates to a serving size when it comes to all the common foods young athletes & adolescents consume

Veggies - The Youth Academy


A standard serving size of veggies is approximately 75g, which equates to the following when it comes to "cups" and/or size of vegetables:

  • 1/2C cooked green or orange veggies - e.g. carrot, broccoli, spinach, pumpkin
  • 1/2C cooked or dried beans - e.g. canned beans, lentils, peas
  • 1C green leafy or raw salad veg - i.e. spinach, lettuce
  • 1/2C sweet corn
  • 1/2 medium potato or other style of starchy vegetable
  • 1 medium tomato

A standard serving size of fruit is roughly 150g, which equates to the following in regards to fruit size and "cups":

  • 1 medium apple, banana, orange or pear
  • 2 small fruits - e.g. apricots, plums, kiwi fruit
  • 1C diced or canned fruit (no added sugar)
  • 125mL or 1/2C fruit juice (no added sugar)
  • 30g dried fruits - e.g. dried apricots, sultanas
Fruits - The Youth Academy


Grain/Cereals - The Youth Academy


A standard serving size of grains/cereals is:

  • 1 slice (~40g) bread - careful here, as thick-cut slices will be more than one serve
  • 1/2 medium (~40g) bread-roll or flatbread
  • 1/2C (~75g-120g) cooked rice, pasta, noodles, barley, buckwheat, quinoa
  • 1/2C (~120g) cooked porridge/oats
  • 2/3C (~30g) cereals
  • 1/4C (~30g) muesli
  • 3 crispbreads
  • 1 crumpet
  • 1 small english muffin or scone

A serving size of lean meat, poultry, fish, eggs, nuts/seeds and beans/legumes are as follows:

  • 65g cooked lean meats such as beef, lamb, veal, pork, kangaroo (~90-100g raw)
  • 80g cooked chicken or turkey (~100g) raw
  • 100g cooked fish(~115g raw) or one small can tinned fish
  • 2 large eggs
  • 1C (150g) cooked or canned beans/legumes such as lentils, chickpeas, or split peas
  • 170g tofu
  • 30g nuts and seeds or nut/seed paste or almond/peanut butter
Meat - The Youth Academy

Seeds &

Dairy - The Youth Academy


A standard serve of milk, cheese, yoghurt, and dairy alternatives includes:

  • 1C (250mL) fresh/UHT long-life milk or buttermilk
  • 1/2C (125mL) evaporated milk
  • 2 slices (~40g) hard cheese - e.g. cheddar
  • 1/2C soft cheese - e.g. ricotta
  •  2/3C (~200g) yoghurt
  • 1C (250mL) soy, rice, or other cereal drink with at least 100mg added calcium per 100mL

There you have it ladies it gents, a simple, quick and easy overview of the serving sizes as recommended by the AGHE. If you'd like more information, please visit https://www.eatforhealth.gov.au/ as they have a phenomenal overview of everything you'd ever need to know - or alternatively, find a dietitian near you and have them help you out face-to-face with an individualised action plan :)

If you like this article, you'll LOVE this article

Nick Maier