Food group | Small (25th) | Medium (50th) | Large (75th) | Extra large (95th) | ||||
---|---|---|---|---|---|---|---|---|
Cereals, tubers, roots, and derivatives | ||||||||
White rice | 2 full tablespoon | 50 g | 4 full tablespoon | 100 g | 5 full tablespoon | 125 g | 8 full tablespoon | 200 g |
Spaghetti pasta | 3 full tablespoon | 75 g | 4 full tablespoon | 100 g | 1 paten | 200 g | 1 full paten | 320 g |
Cassava, boiled/fried | 2 pieces | 60 g | 3 pieces | 90 g | 4 pieces | 120 g | 6 pieces | 240 g |
Potato, boiled/baked/fried | 2 full tablespoon | 60 g | 3 full tablespoon | 90 g | 4 full tablespoon | 120 g | 6 full tablespoon | 180 g |
Maize porridge, boiled/fried | 1 serving spoon | 60 g | 2 full tablespoon | 90 g | 3 full tablespoon | 150 g | 1 paten | 325 g |
French or Vienna bread | ½ unit | 25 g | 1 unit | 50 g | 1 and ½ unit | 75 g | 2 units | 100 g |
White bread | 1 slice | 25 g | 2 slice | 50 g | 2 and ½ slices | 62.5 g | 3 and ½ slices | 87.5 g |
Whole bread | ½ slice | 15 g | 1 slice | 30 g | 2 slices | 60 g | 3 slices | 90 g |
Homemade bread | 2/3 slice | 60 g | 1 slice | 68 g | 1 and ½ slice | 86 g | 2 and ½ slices | 145 g |
Cake | 1 small slice | 50 g | 1 medium slice | 70 g | 1 large slice | 90 g | 2 medium slices | 140 g |
Wheat cracker | 4 units | 20 g | 6 units | 30 g | 9 units | 45 g | 20 units | 100 g |
Milk cracker | 5 units | 25 g | 8 units | 40 g | 11 units | 55 g | 32 units | 160 g |
Vegetables and legumes | ||||||||
Carrot | 2 full tablespoon | 24 g | 3 full tablespoon | 36 g | 5 full tablespoon | 60 g | 10 full tablespoon l | 120 g |
Tomato | 3 small slices | 30 g | 5 small slices | 50 g | 7 small slices | 70 g | 7 medium slices | 100 g |
Chayote | 1 full tablespoon | 30 g | 2 full tablespoon | 60 g | 3 and ½ full tablespoon | 100 g | 5 full tablespoon | 145 g |
Cabbage | 4 full tablespoon | 40 g | 7 full tablespoon | 70 g | 10 full tablespoon | 100 g | 6 full medium skimmer | 150 g |
Lettuce | 1 tagger | 20 g | 2 taggers | 30 g | 5 medium leaf | 50 g | 1 full paten | 80 g |
Watercress | 1 full dessert plate | 20 g | 2 taggers | 30 g | 1 full paten | 80 g | 2 full patens | 160 g |
Kale, spinach | 2 full tablespoon | 40 g | 3 full tablespoon | 60 g | 5 full tablespoon | 100 g | 9 full tablespoon | 180 g |
Broccoli, cauliflower | 1 small bunch | 30 g | 1 medium bunch | 60 g | 1 large bunch | 100 g | 2 medium bunches | 130 g |
Snap bean | 2 level tablespoon | 30 g | 2 full tablespoon | 40 g | 5 full tablespoon | 100 g | 15 full tablespoon l | 300 g |
Pumpkin | 1 medium piece | 50 g | 2 medium pieces | 100 g | 2 and ½ medium pieces | 125 g | 6 medium pieces | 300 g |
Beet | 2 medium slices | 30 g | 5 medium slices | 60 g | 8 medium slices | 90 g | 12 medium slices | 140 g |
Fruits | ||||||||
Banana | 1 small unit | 40 g | 1 medium unit | 70 g | 1 large unit | 90 g | 2 medium units | 140 g |
Apple, pear | 1 small unit | 90 g | 1 and ½ small unit | 135 g | 1 medium unit | 150 g | 1 large unit | 230 g |
Orange, tangerine | 1 small unit | 90 g | 1 and ½ small unit | 135 g | 1 large unit | 180 g | 2 medium units | 225 g |
Papaya | ½ small slice | 80 g | 1 medium slice | 100 g | ¼ unit | 135 g | ½ unit | 270 g |
Mango | 1 small piece | 60 g | 2 small pieces | 120 g | 1 medium pieces | 140 g | 6 small pieces | 360 g |
Grape | 8 units | 64 g | 14 units | 112 g | 1 small bunch | 170 g | 1 medium bunch | 350 g |
Persimmon | 1 small unit | 85 g | 1 large unit | 150 g | 2 medium units | 220 g | 3 small units | 255 g |
Casaba melon | ½ small slice | 78 g | 1 small slice | 125 g | 1 medium slice | 200 g | 1 large slice | 300 g |
Watermelon | 1 small slice | 143 g | 1 medium slice | 200 g | 1 large slice | 282 g | 2 medium slices | 350 g |
Beans | ||||||||
Beans (all types) | 1 small full scoop | 65 g | 1 level medium scoop | 80 g | 2 small full scoop | 130 g | 2 level medium scoop | 160 g |
Lentil | 1 level medium scoop | 100 g | 1 medium full scoop | 160 g | 2 level medium scoop | 200 g | 2 medium full scoop | 320 g |
Meat and eggs | ||||||||
Beef, boiled/baked/fried | 1 small slice | 70 g | 4 small pieces | 80 g | 1 large slice | 135 g | 2 large slices | 270 g |
Ground beef | 2 full tablespoon | 50 g | 3 full tablespoon | 75 g | 4 full tablespoon | 100 g | 8 full tablespoon | 200 g |
Beef steak | ½ small unit | 40 g | 1 small unit | 80 g | 1 medium unit | 100 g | 2 medium units | 200 g |
Beef liver | ½ large unit | 75 g | 1 small unit | 80 g | 1 medium unit | 100 g | 1 large unit | 150 g |
Chicken thigh, boiled/baked/fried | 1 medium piece | 60 g | 1 large piece | 95 g | 2 medium pieces | 110 g | 3 medium pieces | 180 g |
Chicken breast, boiled/baked/fried | 1 medium piece | 60 g | 1 large piece | 95 g | 2 medium pieces | 110 g | 3 medium pieces | 180 g |
Fish, boiled/baked/fried | ½ small piece | 60 g | 1 small piece | 100 g | 1 large piece | 155 g | 2 large pieces | 310 g |
Pork, boiled/baked/fried | 1 small slice | 60 g | 1 medium slice | 90 g | 1 large slice | 120 g | 2 medium slices | 180 g |
Luncheon/bologna | ½ unit | 30 g | 1 unit | 60 g | 1 and ½ units | 90 g | 2 and ½ units | 150 g |
Frankfurter wiener, hot dog | 1 unit | 42 g | 1 and ½ unit | 63 g | 2 units | 84 g | 3 and ½ units | 147 g |
Mortadella, ham, salami | 1 medium slice | 15 g | 1 large slice | 25 g | 2 medium slices | 30 g | 2 large slices | 50 g |
Egg, boiled/fried | ½ unit | 25 g | 1 unit | 50 g | 1 and ½ unit | 75 g | 3 units | 150 g |
Milk and dairy products | ||||||||
Milk, fluid, 3.25% fat | ½ cup | 100 ml | ¾ cup | 150 ml | 1 cup | 200 ml | 1 mug | 300 ml |
Milk, fluid, 2% fat | ½ cup | 100 ml | ¾ cup | 150 ml | 1 cup | 200 ml | 1 mug | 300 ml |
Milk, fluid, nonfat | ¾ cup | 150 ml | 1 cup | 200 ml | 1 glass | 240 ml | 1 and ½ cups | 250 ml |
Milk, dry | 1 full tablespoon | 16 g | 2 full dessert spoon | 18 g | 2 full tablespoon | 32 g | 4 full tablespoon | 36 g |
Mozzarella cheese | 1 slice | 20 g | 1 and ½ slice | 30 g | 2 slices | 40 g | 3 slices | 60 g |
Ricotta cheese | 1 small slice | 15 g | 1 medium slice | 35 g | 1 large slice | 45 g | 2 large slices | 90 g |
Muenster cheese | 1 small slice | 25 g | 1 medium slice | 35 g | 1 large slice | 50 g | 2 medium large slices | 70 g |
Sour cultured, Cream half-half | 1 teaspoon | 10 g | 1 level tablespoon | 15 g | 1 full tablespoon | 25 g | 4 level tablespoon | 60 g |
American cheese | 1 level dessert spoon | 10 g | 1 level tablespoon | 15 g | 1 full tablespoon | 30 g | 2 full tablespoon | 60 g |
Yogurt, plan | ½ pot | 100 g | 1 pot | 200 g | 1 and ½ pots | 300 g | 2 pots | 400 g |
Yogurt, fruit | 1 pot | 100 g | 1 and ½ pots | 150 g | 2 pots | 200 g | 3 pots | 300 g |
Oils and fats | ||||||||
Margarine | 1 level teaspoon | 4 g | 1 full teaspoon | 8 g | 1 level dessert spoon | 13 g | 1 full dessert spoon | 23 g |
Butter | 1 level teaspoon | 4 g | 1 full teaspoon | 8 g | 1 level dessert spoon | 13 g | 1 full dessert spoon | 23 g |
Mayonnaise | 1 full teaspoon | 6 g | 2 full teaspoon | 12 g | 1 full dessert spoon | 17 g | 2 full dessert spoon | 34 g |
Goose pate | 1 full teaspoon | 8 g | 2 full teaspoon | 16 g | 1 full dessert spoon | 21 g | 3 full dessert spoon | 63 g |
Oil, add | 1 teaspoon | 2 ml | 2 teaspoon | 4 ml | 1 dessert spoon | 5 ml | 1 tablespoon | 8 ml |
Sugars and sweets | ||||||||
Sago | 3 full tablespoon | 90 g | 4 full tablespoon | 120 g | 5 full tablespoon | 150 g | 6 full tablespoon | 180 g |
Chocolate | 2 pieces | 15 g | 3 pieces | 30 g | 4 pieces | 40 g | 8 pieces | 80 g |
Flan, pudding | 1 full tablespoon | 50 g | 2 full tablespoon | 90 g | 3 full tablespoon | 130 g | 5 full tablespoon | 220 g |
Ice cream | 1 full tablespoon | 55 g | 1 ball | 75 g | 1 cup | 100 g | 2 balls | 150 g |
Gelatin | 2 full tablespoon | 50 g | 3 full tablespoon | 75 g | 5 full tablespoon | 125 g | 12 full tablespoon | 300 g |
Condensed milk | 1 level teaspoon | 10 g | 1 level dessert spoon | 15 g | 1 full tablespoon | 40 g | 2 full dessert spoon | 50 g |
Jelly | 1 full teaspoon | 10 g | 2 full teaspoon | 20 g | 1 full tablespoon | 34 g | 2 full tablespoon | 68 g |
Honey | 1 dessert spoon | 10 g | 1 tablespoon | 15 g | 2 dessert spoon | 20 g | 2 tablespoon | 30 g |
Chocolate, dry | 1 level dessert spoon | 7 g | 1 level tablespoon | 11 g | 1 full tablespoon | 16 g | 2 full tablespoon | 32 g |
Beverages | ||||||||
Coffee, brewed | ¼ cup | 50 ml | ½ cup | 100 ml | ¾ cup | 150 ml | 1 cup | 200 ml |
Coffee, instant | 1 teaspoon | 1.5 g | 2 teaspoon | 3 g | 4 teaspoon | 6 g | 6 teaspoon | 9 g |
Tea | ¾ cup | 150 ml | 1 cup | 200 ml | 1 and ¼ cups | 250 ml | 1 mug | 300 ml |
Soft drink | 1 cup | 200 ml | 1 full glass | 250 ml | 1 can | 350 ml | 2 full glass | 500 ml |
Fruit juice raw | ¾ cup | 150 ml | 1 cup | 200 ml | 1 full glass | 250 ml | 2 cups | 400 ml |
Fruit juice artificial | ¾ cup | 150 ml | 1 cup | 200 ml | 1 full glass | 250 ml | 2 full glass | 500 ml |
Soymilk | ¾ cup | 150 ml | ½ glass | 175 ml | 1 cup | 200 ml | 1 full glass | 250 ml |
Beer | 1 glass | 300 ml | 1 bottle | 600 ml | 1 and ½ bottles | 900 ml | 6 bottles | 3600 ml |
Wine | ½ glass | 75 ml | ¾ glass | 115 ml | 1 glass | 150 ml | 2 glass | 300 ml |