Here’s what a serving size of each of your favorite foods looks like

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Hollis Johnson

When’s the last time you ate just two Oreos?

Yeah. Me neither. Yet that is the standard Food and Drug Administration serving size listed on the back of the package. In other words, eating two of these cookies will give you the caloric equivalent of a standard snack – 140 calories, or about the same as:

    Two apples One piece of (lightly) buttered toast 10 cups of spinach

In May the FDA announced that it was updating these serving sizes, or, in agency parlance, “reference amounts customarily consumed per eating occasion,” so that they would better reflect how much of each item people actually eat. Those changes go into effect in summer 2018.

Read on to see what the standard serving sizes of your other favorite foods look like now:


Bear Naked Go Bananas Granola: 1/4 cup

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Hollis Johnson

Granola is commonly touted as a health food, but in reality it’s pretty high in sugar, carbs, and calories and not very high in protein. A quarter-cup serving has:

150 calories7 grams of fat18 grams of carbohydrates3 grams of protein


Twizzlers: 4 twists

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Hollis Johnson

This movie snack is fat-free but still pretty high in calories. Just four sticks have:

160 calories0.5g fat36g carbs1g protein


Skippy Creamy Peanut Butter: 2 tbsp

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Hollis Johnson

Despite being a classic sandwich ingredient and go-to snack, peanut butter is pretty high in calories and fat, with two tablespoons of the spread having:

190 calories16g fat7g carbs7g protein


Ben & Jerry’s New York Super Fudge Chunk Ice Cream: 1/2 cup (4 servings per container)

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Hollis Johnson

If you regularly indulge in a pint of Ben & Jerry’s, you might want to think about saving some for later next time. A single serving – roughly a quarter of the container – has:

300 calories20g fat28g carbs5g protein


Post Honey Bunches of Oats with Almonds: 3/4 cup

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Hollis Johnson

Cereal is an easy breakfast choice when you’re running low on time, but less than a cup of Honey Bunches of Oats – not including the milk – has:

130 calories2.5 grams of fat26 grams of carbohydrates2 grams of protein


Blue Diamond Oven Roasted Sea Salt Almonds: 1 oz (24 nuts)

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Hollis Johnson

Nuts are high in healthy fats and protein, but you might be surprised how few of them are in a serving. Just an ounce of Blue Diamond almonds has:

170 calories15 grams of fat5 grams of carbohydrates6 grams of protein


Lay’s Classic Potato Chips: 1 oz (15 chips)

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Hollis Johnson

This one’s just depressing.

Fifteen lays potato chips – yes, 15 – have:

160 calories10g fat15g carbs2g protein


Double Stuf Oreos: 2 cookies

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Hollis Johnson

Two Double Stuf Oreos have roughly:

140 calories7 grams of fat21 grams of carbs> 1 gram of protein


Uncle Ben’s White Rice: 1 cup

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Hollis Johnson

A piled-high handful of Uncle Ben’s white rice has:

250 calories2.5 grams of fat52 grams of carbohydrates5 grams of protein


Wishbone Italian Salad Dressing: 2 tbsp

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Hollis Johnson

If you typically douse your “healthy” salad in multiple containers of salad dressing, you might want to scale back a bit. Just two large spoonfuls of Wishbone Italian have:

80 calories7g fat4g carbs0g protein


Oscar Meyer Oven Roasted Turkey Breast: 2 oz

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Hollis Johnson

Sandwiches stacked high with fresh sliced deli meat are a New York City staple, but the nutrition label on the back of most sandwich meat gives the profile for just two ounces of the stuff, which in this case has:

50 cals1g fat1g carbs9g protein


Pepperidge Farm Goldfish Crackers: 55 fish

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Hollis Johnson

A handful, or precisely 55 Goldfish, has:

140 calories5g fat20g carbs3g protein


Planters Tropical Nut and Fruit Trail Mix: 1/4 cup

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Hollis Johnson

Along with granola, trail mix is touted as a quick source of healthy energy. But beware the serving sizes. Just a quarter-cup of Planter’s Tropical nut and fruit mix – the amount that would fit in a single hand – has:

150 cals10g fat5g carbs4g protein


Sargento Sliced Cheddar Cheese: 1 slice

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Hollis Johnson

Sometimes there’s nothing more satisfying than a classic grilled cheese and cup of tomato soup for lunch. But keep in mind that just a single slice of cheddar has:

80 calories7g fat0g carbs5g protein