Portion Size Chart
Complete reference for proper serving sizes. Follow USDA guidelines and dietary recommendations to plan balanced meals for any occasion.
Quick Reference
Default Portion Sizes
Medium serving sizes for quick reference
| Food Type | Adult | Child (6-10) |
|---|---|---|
|
Red Meat & Boneless Poultry
Beef, pork, lamb, chicken breast, boneless thighs
| 5 oz
0.3 lb
140 g
| 3 oz
0.2 lb
90 g
|
|
Chicken Thighs (Bone-In)
With bone and skin
| 8 oz
0.5 lb
230 g
| 5 oz
0.3 lb
140 g
|
|
Whole Chicken (Bone-In)
Mixed pieces with bones
| 12 oz
0.75 lb
340 g
| 7 oz
0.45 lb
200 g
|
|
Whole Turkey (Bone-In)
Mixed pieces with bones
| 22 oz
1.4 lb
620 g
| 7 oz
0.45 lb
200 g
|
|
Fish
Salmon, cod, tuna, etc.
| 6 oz
0.35 lb
170 g
| 4 oz
0.25 lb
110 g
|
|
Shellfish
Shrimp, scallops, lobster, etc.
| 5 oz
0.3 lb
140 g
| 4 oz
0.25 lb
110 g
|
|
Vegetables
All vegetable types
| 4 oz
0.25 lb
110 g
| 3 oz
0.2 lb
90 g
|
Red Meat
Beef
Red Meat
Beef New York Strip Beef Ribeye Steak Beef Short Ribs Beef Sirloin Beef Steak Beef Strip Steak Beef T-Bone Beef Tenderloin Ground Beef Hamburger Patties Meatballs Meatloaf
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 4 oz
0.25 lb
110 g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Lamb
Red Meat
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 4 oz
0.25 lb
110 g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Pork
Red Meat
Bratwurst Chorizo Fresh Pork Sausages Italian Sausages Pork Baby Back Ribs Pork Chops Pork Loin Pork Shoulder Pork Spare Ribs Pork Tenderloin
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 4 oz
0.25 lb
110 g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Poultry
Chicken
Poultry
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 4 oz
0.25 lb
110 g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170 g
|
|
Child (4-12)
| 4 oz
0.25 lb
110
g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170
g
|
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 7 oz
0.45 lb
200 g
| 8 oz
0.5
lb
230
g
| 9 oz
0.55 lb
260 g
|
|
Child (4-12)
| 4 oz
0.25 lb
110
g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170
g
|
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 10 oz
0.65 lb
280 g
| 12 oz
0.75
lb
340
g
| 14 oz
0.9 lb
400 g
|
|
Child (4-12)
| 5 oz
0.3 lb
140
g
| 7 oz
0.45
lb
200
g
| 9 oz
0.55 lb
260
g
|
Duck
Poultry
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 4 oz
0.25 lb
110 g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Turkey
Poultry
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 4 oz
0.25 lb
110 g
| 5 oz
0.3
lb
140
g
| 6 oz
0.4 lb
170 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 20 oz
1.25 lb
570 g
| 22 oz
1.4
lb
620
g
| 24 oz
1.5 lb
680 g
|
|
Child (4-12)
| 5 oz
0.3 lb
140
g
| 7 oz
0.45
lb
200
g
| 9 oz
0.55 lb
260
g
|
Seafood
Fish
Seafood
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 5 oz
0.3 lb
140 g
| 6 oz
0.4
lb
170
g
| 7 oz
0.45 lb
200 g
|
|
Child (4-12)
| 3 oz
0.2 lb
90
g
| 4 oz
0.25
lb
110
g
| 5 oz
0.3 lb
140
g
|
Vegetables
Cruciferous Vegetables
Vegetables
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 3 oz
0.2 lb
90 g
| 4 oz
0.25
lb
110
g
| 5 oz
0.3 lb
140 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Fruit Vegetables
Vegetables
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 3 oz
0.2 lb
90 g
| 4 oz
0.25
lb
110
g
| 5 oz
0.3 lb
140 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Leafy Greens
Vegetables
Root Vegetables
Vegetables
| Age Group | Small | Medium | Large |
|---|---|---|---|
|
Adult
| 3 oz
0.2 lb
90 g
| 4 oz
0.25
lb
110
g
| 5 oz
0.3 lb
140 g
|
|
Child (4-12)
| 2 oz
0.15 lb
60
g
| 3 oz
0.2
lb
90
g
| 4 oz
0.25 lb
110
g
|
Portion Planning Guidelines
đŊī¸ General Portion Tips
- âĸ Portions shown are for raw weight - cooked weight will be 20-25% less
- âĸ Use adult ranges as guidelines - adjust based on appetite and activity level
- âĸ Child portions are suitable for ages 4-12 - adjust based on age and appetite
- âĸ Consider total meal composition when planning portions
đ Visual Portion Guides
Use your hand to estimate portion sizes when you don't have a scale:
Palm of hand
4 - 6 oz / 115 - 170 g
Adult protein portion
Thumb (tip to base)
1 oz / 30 g
Small protein portion or cheese
Fist (closed)
1 cup / 240 ml
Vegetables or grains
Cupped hand
1/2 cup / 120 ml
Nuts, dried fruits, or snacks
â ī¸ Important Portion Planning Notice
These portion sizes are based on USDA dietary guidelines and general nutritional recommendations. Individual needs may vary based on age, activity level, health conditions, and personal dietary goals. Consult with a healthcare provider or registered dietitian for personalized portion recommendations. This guide is for reference only and does not replace professional nutritional advice.
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