Recommended Servings for Adults

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Recommended Servings for Adults

The chart below shows the recommended daily servings for each food group. These amounts are for adults who need 1,600 to 2,400 calories a day.

Recommended amounts
Food group	Amount needed each day
Protein foods	2½ to 4½ servings. A serving is equal to: 3 ounces of meat, poultry, or seafood; 1 egg; 1/2 cup of cooked beans, peas, or lentils; 1 ounce of nuts (about 24 almonds or 14 walnut halves); 2 tablespoons of nut or seed butter; 3 ounces of soy products, such as tofu.
Dairy	3 servings. A serving is equal to: 1 cup (8 fl oz) of milk; 3/4 cup (6 fl oz) of yogurt; 1 ounce of cheese; 1 cup (8 fl oz) of fortified dairy alternatives, such as soy milk.
Vegetables	2½ to 3½ servings. A serving is equal to: 1 cup of raw or cooked vegetables; 2 cups of raw, leafy greens.
Fruits	1½ to 2 servings. A serving is equal to: 1 cup of fruit; 1/2 cup of dried fruit.
Whole grains	1¾ to 5¼ servings. A serving is equal to: 1/2 cup cooked oats, brown rice, barley, quinoa, or buckwheat; 1 slice of bread; 1 tortilla.
Healthy fats	3½ to 5 servings. A serving is equal to 1 teaspoon of oil.

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Current as of: January 5, 2026

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: January 5, 2026

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

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NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.