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A standard serving of Honey Nut Cheerios is 1 cup (37 g), listed at 140 calories on the label.

One serving of vegetables or fruit equals 1 cup; leafy greens are 2 cups for 1 cup-equivalent, dried fruit is 1/2 cup, and 1 cup 100% juice counts as 1

One teaspoon equals 5 mL for food labels; the U.S. customary teaspoon is 4.9289 mL, so kitchens and dosing tools round to 5 mL.

One kitchen tablespoon equals 15 mL in most countries; the U.S. spoon holds about 14.79 mL, and Australia uses 20 mL.

One serving of upma is about 1 cup cooked (180–220 g), roughly 220–300 calories based on ingredients.

One serving of sweet potatoes is 1/2 cup cooked (about 100–115 g); one medium potato counts as a 1-cup vegetable serving.

One serving of stuffing is 100 grams prepared—about 1/2 cup by FDA’s reference amount.

One Soylent serving is 400 calories—typically one 14-oz bottle or ~90 g of powder mixed with water.

A standard serving of shredded chicken is 3 ounces cooked (about 85 g), or roughly 1/2 cup when loosely packed.

One serving of shredded cheese is 1 oz (28–30 g)—about 1/4 cup; for dairy equivalents, 1/3 cup counts as 1.5 oz.