Food Equivalencies

By Dr. Jean Harvey, Ph.D., R.D., Joyce Hendley, M.S., EatingWell Editors, The EatingWell Diet (2007)

What is one serving or "ounce equivalent"?

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