Portion Size Visual Guide
Measuring food doesn't need scales. Your hand is a surprisingly accurate, always-with-you portion tool — sized proportionally to your body and calorie needs.
- By Nanish Malhotra | Associate Registered Nutritionist (ANutr)
Portion Size Visual Guide
1 cup / 80–100g
~150–200g
Rice, pasta, oats, mashed potato, quinoa~85–120g
Chicken, fish, beef, tofu, tempeh~7–10g (1 tsp)
Olive oil, butter, nut butter, tahini~20–30g
Cheddar, brie, hard cheeseLarge handful
Rocket, spinach, mixed leaves, watercress~30g (1 oz)
Almonds, walnuts, sunflower seeds1 medium piece
Apple, banana, orange — or 80g berries/grapesCommon food portions at a glance
| Food | Portion | Visual guide |
|---|---|---|
| Cooked rice | 150–200g | Tennis ball |
| Cooked pasta | 150–200g | Cupped hand |
| Chicken breast | 100–120g | Deck of cards |
| Salmon fillet | 100–140g | Cheque book / palm |
| Cheddar cheese | 30g | 4 dice |
| Peanut butter | 16g (1 tbsp) | Ping pong ball |
| Olive oil | 7–10g (1 tsp) | Thumb tip |
| Avocado (½) | ~80g | Half a fist |
| Milk | 200ml | Small glass |
| Greek yoghurt | 150g | Small pot |
| Almonds / nuts | 30g (~23 almonds) | Small handful |
| Dried fruit | 30g | Heaped tablespoon |
Common food portions at a glance
Use smaller plates — studies show we serve ourselves 20–30% more on larger plates.
Serve vegetables first, then add protein and carbs around them to naturally increase veg intake.
Avoid eating from the packet — always portion snacks into a bowl or container.
Restaurant portions are often 2–3x a standard serving. Consider sharing or boxing half.
Hunger is your guide — portions are a starting point, not a rigid rule. Eat mindfully.
Children's portions are roughly half of an adult's hand-size equivalent.
Disclaimer: Portions are general population guidelines. Individual needs vary based on age, sex, activity level, and health goals. Consult an Associate Registered Nutritionist (ANutr) for personalised advice. © NM Nutrition Limited 2026.
Want personalised portion and meal guidance?
Book a nutrition consultation with Nanish Malhotra, Associate Registered Nutritionist.