Quick reference for kitchen measurement conversions and everyday portion sizes — handy when a recipe or meal plan calls for a specific amount.
Tracking a weight goal? See it alongside your progress in Weight Loss.
Measurement Conversions
🥄 Volume Calculator
⚖️ Weight Calculator
🥩
Meat, Poultry, Fish
≈ a deck of cards or your palm
About 3 oz cooked — roughly the size and thickness of your palm (not fingers).
🥜
Nuts & Nut Butter
≈ a golf ball / 1 tablespoon
About 1 oz of nuts (a small handful) or 1–2 tbsp of nut butter.
🧀
Cheese
≈ a pair of dice or your thumb
About 1.5 oz for hard cheese — roughly two dice stacked together.
🥚
Eggs
≈ 1 large egg = 1 serving
One large egg is about 6–7g of protein, roughly the size of a golf ball.
🍚
Rice, Pasta, Grains
≈ a clenched fist
About ½–1 cup cooked, roughly the size of your closed fist.
🍞
Bread
≈ 1 slice = 1 serving
One standard slice of bread, or half of a bagel or English muffin.
🥔
Potato
≈ a computer mouse
A medium potato is about the size and shape of a computer mouse.
🥦
Leafy Greens
≈ a baseball
1 cup raw leafy vegetables is roughly the size of a baseball.
🥕
Chopped Vegetables
≈ a clenched fist
About ½–1 cup cooked or raw chopped vegetables.
🍎
Whole Fruit
≈ a tennis ball
A medium apple, orange, or pear is about the size of a tennis ball.
🫒
Oils & Salad Dressing
≈ the tip of your thumb
About 1 teaspoon of oil is roughly the size of the top joint of your thumb.
🥑
Avocado
≈ ⅓ of a whole avocado
One serving of healthy fat from avocado is about a third of a medium one.
🧈
Butter
≈ the tip of your thumb
About 1 teaspoon — similar in size to a single stamp, thumb-tip thick.
These are general guides, not medical advice. If you're managing a specific health condition, your dietitian or doctor's recommended portions may differ — always follow their guidance first.