A Serving Size is the reference amount on a label; your portion can be different.
| Food | Label serving | Notes |
|---|---|---|
| Dry rice | 1/4 cup dry (~45 g) | Yields ~3/4 cup cooked |
| Peanut butter | 2 tbsp (32 g) | Energy dense; measure carefully |
| Bread | 1 slice | Check calories per slice |
| Yogurt | 3/4–1 cup | Protein varies by type |
Weighing improves accuracy when servings are ambiguous.
