Using the food charts
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins  

- Food Charts -


Immediately after each food is a quantity given in brackets. This is the size in grams of an average serving. For example,'Chicken, roast (130g)' means that the average amount of roast chicken in a single serving is 130 grams.

In the case of some food ingredients it is not possible to estimate an average serving size because this will depend on the particular food in which the ingredient is present, for example for flour; this is then indicated by a dash: '(-)'. To estimate nutrient intake from this particular ingredient you would need to know how much was present in the food you ate.

Many people eat servings that are smaller or larger than the average size. Compare your usual size with the pictures of average servings on below for breakfast and for main meals or weigh your food before eating. You will soon be able to estimate whether your servings are average, large or small. Notice the following:

  • the weight given for the average serving is for one unit of the food (e.g. one biscuit, one slice of melon),

  • unless otherwise indicated. If an average serving usually comprises more than one unit, the average number of units is given. For example,'Fish fingers (5=100g)' means 5 fish fingers comprise an average serving of 100 grams.

  • the average serving size of drinks is also given in grams to make comparison of nutrients easier. Liquids are usually measured in millilitres (ml); a good approximation is that one millilitre weighs one gram.

   Food Charts
- Using the Food Charts
Average Serving Size
- Nutrient Intake
- Recommended Daily Intake (RDI)
- When you cannot find the information
- Some Examples
- Figure 43: Notes for use of charts

Also on this page:

-  Average serving sizes
   -  breakfast
   -  main meals



Average Serving sizes of Sample Meals:


Main Meals: