Food Equivalencies

What is one serving or "ounce equivalent"?

The EatingWell Diet (2007)

By Dr. Jean Harvey, Ph.D., R.D.

Grains and Starchy Vegetables

One serving or “ounce equivalent” =
1 slice bread
1⁄2 English muffin
1⁄2 medium (2-ounce) bagel
1 ounce cold cereal (varies widely, from 1⁄4 cup granola to 2 cups puffed rice)
1⁄2 cup cooked rice, pasta, winter squash, corn or hot cereal
1⁄2 medium (3-4-ounce) potato or sweet potato

Nonstarchy Vegetables

One serving =
1 cup leafy vegetables
1⁄2 cup cooked vegetables
3⁄4 cup vegetable juice


One serving =
1 medium fruit
1⁄2 cup chopped or canned fruit
3⁄4 cup fruit juice

Milk and Other Calcium-Rich Foods

One serving =
1 cup milk, soymilk, yogurt or low-fat cottage cheese
11⁄2 ounces cheese (preferably reduced-fat)

Protein Group

One serving or “ounce equivalent” =
1 ounce cooked meat, poultry or fish
1⁄4 cup cooked beans or legumes
1 large egg
2 tablespoons peanut butter
1 ounce (small handful) nuts
3 ounces tofu


One serving =
1 teaspoon oil
1 tablespoon vinaigrette dressing
2 teaspoons creamy salad dressing
5 large olives
1⁄8 avocado