Estimate Your Serving Sizes

The ability to estimate correct food serving sizes is critical for both short-term and long-term weight management. Common food measurements are reviewed below and compared to sizes of common objects for comparison.

Equivalents by Capacity

1 quart = 4 cups
1 cup = 8 fluid ounces
1 cup = ½ pint
1 cup = 16 tablespoons
½ cup = 8 tablespoons
¼ cup = 4 tablespoons
2 tablespoons = 1 fluid ounce
1 tablespoon = 3 teaspoons

 

Equivalents by Weight

1 pound=16 ounces
3.57 ounces= 100 grams
1 ounce= 28.35 grams

 

Common Objects for Comparison

1 cup= tennis ball
½ cup= deck of cards or palm of hand or computer mouse
¼ cup= golf ball
3 ounces of meat= deck of cards
1 ounce of cheese= one inch square cube
2 tablespoons= roll of film canister
1 tablespoon= match box
1 teaspoon= tip of thumb

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