Grains: How much is 1 ounce?
½ small whole grain bagel = 1 ounce
½ cup, cooked barley = 1 ounce
1 small biscuit = 1 ounce
½ cup, cooked buckwheat = 1 ounce
1 slice whole wheat = 1 ounce
1 small Chapati or roti (6” diameter) = 1 ounce
1 small piece corn bread = 1 ounce
½ cup, cooked bulgur = 1 ounce
½ cup, cooked couscous = 1 ounce
5 whole wheat crackers, 2 rye crispbreads, 7 square or round crackers = 1 ounce
½ English muffin = 1 ounce
1 small muffin = 1 ounce
½ cup, cooked oatmeal; 1 packet instant oatmeal; ⅓ cup dry oatmeal = 1 ounce
1 medium pancake (4 ½” diameter) or 2 small pancakes(3” diameter) = 1 ounce
½ cup whole grain, cooked pasta = 1 ounce
3 cups, popped popcorn = 1 ounce
½ cup, cooked quinoa = 1 ounce
Ready-to-eat whole grain cereal:
1 cup (flakes or rounds) = 1 ounce
1 ¼ cup (puffed) = 1 ounce
½ cup, cooked rice = 1 ounce
1 small tortilla - flour or corn (6” diameter) = 1 ounce

Protein Foods: How much is 1 ounce?
1 egg or 1 ½ egg whites = 1 ounce
¼ cup, cooked, baked, or refried beans = 1 ounce
¼ cup, cooked peas (black-eyed, split) = 1 ounce
¼ cup, cooked lentils (any color) = 1 ounce
¼ cup Tofu = about 2 ounces
¼ cup tempeh = 1 ounce
¼ cup, cooked edamame = 1 ounce
1 falafel patty (2 ¼” or 4 oz) = 1 ounce
6 tablespoons hummus = 1 ounce
1 tablespoon nuts = 1 ounce
1 tablespoon nut butter (almond, cashew, peanut, or sunflower butter, or tahini) = 1 ounce
2 Tablespoons, cooked fish (catfish, cod, halibut, snapper, sole, tilapia, etc) = 1 ounce
2 Tablespoons, cooked canned fish (tuna, salmon, anchovies, sardines) = 1 ounce
2 Tablespoons, cooked shellfish (clams, crayfish, oysters, shrimp, etc) = 1 ounce
2 Tablespoons, cooked meat - lean beef, goat, ham, lamb, or pork = 1 ounce
2 Tablespoons, cooked ground meat - lean ground beef or pork = 1 ounce
2 Tablespoons, cooked chicken/turkey = 1 ounce
1 slice sandwich slice of deli/sandwich meat = 1 ounce