Daily How Much

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.

One serving of pork is 3 oz cooked lean meat—about a deck-of-cards piece.

One level scoop of Shakeology—about 42 g per label—counts as a single serving.

One serving of rotini is 2 ounces (56 g) dry, which cooks to about 1 cup.

One standard porridge serving is ½ cup dry oats (about 40 g), which cooks to roughly 1 cup of oatmeal.

One serving of pomegranate seeds is 1/2 cup arils (about 87 g), which delivers around 70–75 calories plus fiber.

A standard linguine portion is 2 ounces (56 g) dry per person, which cooks to about 1 cup of pasta.

One serving of elbow macaroni is 2 oz (56 g) dry—about 1 cup cooked.

One serving of dragon fruit is 1 cup diced (180 g) or 140 g by FDA reference amount.

A typical serving of papaya is 140 g—about 1 cup of chunks—which delivers roughly 60–70 calories and 2–3 g of fiber.