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Recommended Servings for Adults

Overview

The chart below shows the USDA MyPlate recommendations for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.

Recommended amounts

Food group

Amount needed each day

Grains

5 to 8 ounces

1 ounce is equal to:

  • 1 slice of bread.
  • 1 small (6-inch) tortilla.
  • 1 cup dry cereal.
  • ½ cup cooked rice, cooked pasta, or cooked cereal.

Vegetables

2 to 3 cups

1 cup is equal to:

  • 1 cup raw or cooked vegetables.
  • 2 cups raw, leafy greens.
  • 1 cup (8 fl oz) vegetable juice.

Fruits

1½ cups to 2 cups

1 cup is equal to:

  • 1 cup fresh, frozen, or canned fruit.
  • 1 small apple, 1 large orange, or 1 large banana.
  • 1 cup (8 fl oz) 100% fruit juice.
  • ½ cup dried fruit.

Dairy

3 cups

1 cup is equal to:

  • 1 cup (8 fl oz) milk or yogurt.
  • 1½ ounces hard cheese.
  • 2 ounces processed cheese.

Protein foods

5 to 6½ ounces

1 ounce is equal to:

  • 1 ounce meat, poultry, or fish.
  • 1 egg.
  • 1 tablespoon peanut butter.
  • ½ ounce nuts (12 almonds or 7 walnut halves).
  • ¼ cup cooked beans, peas, or lentils.
  • ¼ cup tofu.

Credits

Current as of: September 8, 2021

Author: Healthwise Staff
Medical Review:
Kathleen Romito MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.