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Breakfast portion sizes
One serving on the breakfast shelf is about 35 g and around 148 kcal. Recorded serving weights for 28 foods, with the calories, protein, carbohydrate and fat that serving carries.
The hand cue for this shelf
A cupped hand — Cooked grains, pasta, rice and other starches. That cue is worth about 157 g in this database, the median recorded 1 cup serving across grains and pasta. The typical recorded serving on the breakfast shelf itself is 35 g, so the cue is a little generous here by about 122 g — one more reason to treat a hand as a starting point rather than a measurement.
Serving weights on this shelf
| Food | One serving is | Grams | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| Oatmeal | 1 cup cooked | 234 | 166 | 5.9 | 28.1 | 3.5 |
| Açaí bowl | 100 g | 100 | 145 | 3.0 | 23.0 | 5.0 |
| Banana pancake | 100 g | 100 | 235 | 6.0 | 36.0 | 8.0 |
| Blueberry pancake | 100 g | 100 | 240 | 6.0 | 37.0 | 8.0 |
| Bran flakes | 100 g | 100 | 320 | 9.0 | 73.0 | 2.0 |
| Buckwheat pancake | 100 g | 100 | 220 | 7.0 | 32.0 | 7.0 |
| Cheerios | 100 g | 100 | 378 | 10.0 | 76.0 | 5.0 |
| Chia pudding | 100 g | 100 | 134 | 5.0 | 14.0 | 7.0 |
| Chocolate puffed cereal | 100 g | 100 | 370 | 6.0 | 80.0 | 3.0 |
| Corn flakes | 100 g | 100 | 357 | 7.0 | 80.0 | 1.0 |
| Cream of wheat | 100 g | 100 | 62 | 2.0 | 13.0 | 0.3 |
| Familia cereal | 1 cup | 122 | 473 | 11.6 | 90.0 | 7.7 |
| Granola | 1 oz | 28 | 137 | 3.8 | 15.1 | 6.8 |
| Kretschmer wheat germ | 2 tbsp | 14 | 51 | 4.4 | 6.9 | 1.3 |
| Muesli | 100 g | 100 | 363 | 9.0 | 65.0 | 7.0 |
| Oat porridge cake | 100 g | 100 | 375 | 9.0 | 63.0 | 10.0 |
| Oats with milk | 100 g | 100 | 85 | 4.0 | 13.0 | 2.0 |
| Overnight oats | 100 g | 100 | 150 | 6.0 | 24.0 | 4.0 |
| Pancake | 100 g | 100 | 227 | 6.0 | 34.0 | 8.0 |
| Post Honeycomb Cereal | 1.5 cup | 32 | 126 | 1.9 | 27.7 | 0.9 |
| Post Waffle Crisp | 1 cup | 30 | 117 | 2.0 | 24.9 | 1.5 |
| Puffed millet | 1 cup | 21 | 74 | 2.7 | 16.8 | 0.7 |
| Puffed rice cereal | 1 cup | 14 | 56 | 0.9 | 12.6 | 0.1 |
| Puffed wheat cereal | ½ oz | 14 | 51 | 2.1 | 11.1 | 0.2 |
| Quaker Christmas Crunch | ¾ cup | 26 | 103 | 1.1 | 22.3 | 1.2 |
| Quaker Halloween Crunch | ¾ cup | 26 | 105 | 1.1 | 22.1 | 1.5 |
| Quaker King Vitaman | 1.5 cup | 31 | 118 | 2.0 | 26.0 | 1.1 |
| Quaker Oatmeal Squares | 1 cup | 56 | 212 | 6.4 | 43.6 | 2.7 |
What this shelf costs by weight
Across all 200 entries in breakfast, the median food is 371 kcal per 100 g. A 35 g serving of that median food is about 130 kcal. The table above shows how far individual foods sit either side of that: on most shelves the spread between the lightest and the heaviest entry is larger than the difference between a small portion and a big one, which is why swapping the item often beats shrinking it.
Serving size and energy density are separate questions and both matter. A serving that looks generous on the plate can be cheap in calories; a small one can be expensive. Reading the two columns together — grams and kcal — is the whole trick.
Print this card
Breakfast — portion card
A cupped hand · typical serving 35 g · about 148 kcal
- Oatmeal — 1 cup cooked, 234 g, 166 kcal
- Açaí bowl — 100 g, 100 g, 145 kcal
- Banana pancake — 100 g, 100 g, 235 kcal
- Blueberry pancake — 100 g, 100 g, 240 kcal
- Bran flakes — 100 g, 100 g, 320 kcal
- Buckwheat pancake — 100 g, 100 g, 220 kcal
- Cheerios — 100 g, 100 g, 378 kcal
- Chia pudding — 100 g, 100 g, 134 kcal
- Chocolate puffed cereal — 100 g, 100 g, 370 kcal
- Corn flakes — 100 g, 100 g, 357 kcal
Weights from the USDA serving table. Cut along the edge of the box and stick it inside a cupboard door.
Where the gram figures come from
Most portion posters print a hand next to a number and leave you to trust it. The numbers on this page are measured instead. This site carries the USDA food_portion table baked in — the recorded weight of a cup of this, a slice of that, a three-ounce serving of the other, for thousands of foods — and each hand cue below is the median of the servings that match it.
- A palm — Protein foods — meat, poultry, fish, eggs. About 85 g, the median recorded 3 oz serving across meat, poultry, fish and seafood (500 foods).
- A fist — Vegetables and salad. About 132 g, the median recorded 1 cup serving across the vegetable shelf (333 foods).
- A cupped hand — Cooked grains, pasta, rice and other starches. About 157 g, the median recorded 1 cup serving across grains and pasta (132 foods).
- A thumb — Fats — oil, butter, nut butter, dressing. About 14 g, the median recorded 1 tablespoon serving across fats and oils (79 foods).
Your own hand scales with the rest of you, which is the entire point of the method: a larger person has a larger palm and needs more food, and a rule of thumb that travels with you beats a set of scales you will not carry. It is also, unavoidably, approximate. Hands vary in shape as well as size, dense foods and airy foods fill the same fist very differently, and nothing here has been measured on you.
Hand and plate cues are a rough estimating tool for general information, not a prescription and not medical advice. They say nothing about how much you personally need, which depends on body size, activity, age, pregnancy, medication and health conditions. If you are managing a condition, recovering from an eating disorder or following a prescribed diet, work with a clinician or a registered dietitian rather than a rule of thumb.
Source: USDA FoodData Central SR Legacy food_portion serving weights and per-100 g values · checked 2026-09-02
Other shelves
Fruit
Typical serving about 155 g, a fist cue.
Vegetables
Typical serving about 107 g, a fist cue.
Potatoes
Typical serving about 147 g, a cupped hand cue.
Eggs
Typical serving about 54 g, a palm cue.
Meat & poultry
Typical serving about 91 g, a palm cue.
Fish & seafood
Typical serving about 96 g, a palm cue.
Grains & pasta
Typical serving about 141 g, a cupped hand cue.
Bread
Typical serving about 34 g, a cupped hand cue.
The hand and plate method · Full food database
Frequently asked questions
How much is one portion of breakfast?
The typical recorded serving on this shelf is about 35 g, which works out at roughly 148 kcal. The hand cue for this group is a cupped hand. Individual foods vary a lot, which is what the table on this page is for.
Where do the serving weights come from?
The USDA food_portion table baked into this site. 1 of the 28 foods listed here have a curated serving; the rest use the recorded serving closest to the shelf typical, and 15 have no recorded serving at all and are shown as 100 g.
Is a bigger portion worse?
No. It is a bigger portion. On this shelf the median food is 371 kcal per 100 g, so the same weight costs very different amounts depending on what you pick — which is usually a more useful lever than shrinking every serving.
Estimate now, correct later
Log the portion you think you had and adjust it in TempoLife when you weigh it — the app keeps both, so your guesses get better.