| Food Type | Typical Serving | Approx. Grams |
|---|---|---|
| Fruit (whole) | 1 medium apple, banana | 150 g |
| Berries | 1 cup | 125 g |
| Leafy Greens (raw) | 1 cup | 30 g |
| Leafy Greens (cooked) | ½ cup | 90 g |
| Vegetables (raw) | ½ cup | 70 g |
| Vegetables (cooked) | ½ cup | 85 g |
| Rice (cooked) | ½ cup | 125 g |
| Rice (dry) | ¼ cup | 45 g |
| Pasta (cooked) | ½ cup | 120 g |
| Pasta (dry) | ¼ cup | 50 g |
| Bread | 1 slice | 30 g |
| Tortilla (medium) | 1 piece | 40–60 g |
| Cheese | 1 slice / 1 oz cube | 28 g |
| Milk / Yogurt | 1 cup | 240 g |
| Canned Beans | ½ cup (drained) | 130 g |
| Meat / Fish (raw) | Palm-sized piece | 120 g |
| Meat / Fish (cooked) | Deck-of-cards size | 85 g |
| Tofu | ½ cup | 126 g |
| Eggs | 1 large | 50 g |
| Nuts | Small handful | 28 g |
| Nut Butter | 1 tbsp | 16 g |
| Condiments (e.g. ketchup) | 1 tbsp | 15 g |
| Oils / Butter | 1 tbsp | 14 g |
| Soda / Juice | 1 can (12 oz) | 355 g |
| Candy | 1 bar / 10-20 pieces | 45 g / 8-16 g |
| Cake / Pie | 1 slice | 100-150 g |
| Pancake / Waffle | 1 Pancake / 1 Waffle | 30-100 g |