Portion Size Help

Sometimes it can be hard to decipher portion sizes when there’s a weight in grams. It can be easier to use practical and visual guides such as cups or common household items.

Here are some food items with their maximum portion limits under the NSW Healthy School Canteen Strategy and their matching measures.

Snacks

FoodMaximum Portion SizeEquivalent Measure
Roasted Fava Bean Snack30g1/3 cup
Ice Cream125mlSize of a kiwi fruit
Muffin80gSize of a tennis ball

Hot Food

FoodMaximum Portion sizeEquivalent Measure
Deli Meat: Chicken Slices (9cm in diameter)60g6 slices
Fried Rice250g (PS^)2 cups

350g (SS*)3 cups
Pasta Bolognese250g1.5 cups
350g2 cups
Mexican Rice (Chilli Con Carne with rice)250g2 cups
350g3 cups
Dim Sum (about 18g each)250g13 dim sums
350g19 dim sums
Crumbed Fish/Chicken tenders140gSize and thickness of whole hand
Hash Brown100gSize of tennis ball
Hot Chips100g13 medium- sized chips
Chicken Nuggets100g5-6 nuggets

^PS = Primary school

*SS = Secondary school