What's the difference between a serving size and a portion size?

A serving size is a standard, measured amount used on nutrition labels and in guidelines (for example, one ounce of cereal). A portion is how much you actually put on your plate, which can be larger or smaller than a serving. MyPlate's amounts are given in standard servings — cup-equivalents and ounce-equivalents.

How can I estimate portions without measuring?

Use your hand as a guide: a cupped hand is about a half-cup (grains, fruit), a fist is about one cup (vegetables, dairy), a palm is about 3 ounces of protein, and a thumb is about a tablespoon (oils, nut butters). It's an approximation, but a reliable one when you don't have measuring cups.

How big is one serving of each MyPlate food group?

Grains: one ounce-equivalent is a slice of bread or a half-cup of cooked rice or pasta. Protein: an ounce of meat, one egg, or a quarter-cup of beans. Vegetables and fruit: one cup, or two cups of leafy greens. Dairy: a cup of milk or yogurt, or 1.5 ounces of hard cheese.

Portion Sizes Guide — What One Serving Looks Like (Hand Comparisons, 2026)

Serving sizes for all five food groups, visualized: hand measurements and everyday-object comparisons so you can estimate cups and ounces without measuring tools.