Snack Sense Serving Guide

What counts as a serving? It depends on the type of food! Check out the general guidelines below and a few examples for each type of food. For packaged foods, check the nutrition label- it lists the serving size! Note that serving sizes are standard serving sizes for planning purchases, but children may eat more or less of a food based on individual needs.

Fruits

In general, 1 medium fresh fruit or 1/2 cup of chopped or canned fruit counts as a serving. One serving of dried fruit is 1/4 cup.

Here are some examples of
1 fruit serving!

1 medium banana
1 medium apple
1/2 cup of sliced strawberries
1/2 cup canned pineapple or peaches
1/4 cup of raisins or dried cranberries
1/4 of a medium avocado

Vegetables

In general, 1 cup of raw leafy vegetables or 1/2 cup of other vegetables (cooked or raw) counts as 1 serving.

Here are some examples of
1 vegetable serving!

1 cup of baby spinach or lettuce
1/2 cup of baby carrots
1/2 cup of sliced cucumbers
1/2 cup of cherry tomatoes
1/2 cup of tomato sauce

Whole Grains

One slice of bread, about 1 cup of cereal, or 1/2 cup of cooked cereal, rice or pasta is one grain serving.

Here are some examples of
1 whole grain serving!

1 slice of whole wheat bread
1 whole wheat tortilla (7 inches in diameter)
1 cup of Cheerios
1/2 cup of couscous
1/2 whole wheat English muffin
6 Triscuit crackers
50 whole grain goldfish crackers

Protein

One cup of yogurt, 11/2 ounces of cheese, 2 tablespoons of peanut butter, 1/2 cup of beans, and 1/3 cup of nuts is one serving.

Here are some examples of
1 protein serving!

1 hard boiled egg
1 cup of yogurt
1 stick of string cheese
1/4 cup of shredded cheese
2 Tbs hummus
1/2 cup of black beans
1/2 can of tuna
1/3 cup of almonds or mixed nuts