What is a Food Guide Serving of Meat and Alternatives?

It only takes 75 g (2 ½ oz.) or 125 mL (½ cup) of meat, fish, poultry, 175 mL (¾ cup) cooked beans, 2 eggs, or 30 mL (2 Tbsp) peanut butter to make up one Food Guide Serving. You can choose half servings and enjoy a small amount.

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All Food Guide Servings of meat, fish, poultry and shellfish are represented as cooked.

Meat Alternatives     Beans, cooked and canned 175 mL, ¾ cup     Egg 2     Hummus 175 mL, ¾ cup     Lentils 175 mL, ¾ cup     Nuts, shelled 60 mL, ¼ cup     Peanut butter or nut butters 30 mL, 2 Tbsp     Seeds, shelled 60 mL, ¼ cup     Tofu 150 g, 175 mL, ¾ cup

Meat, fish, poultry and shellfish     Beef 75 g (2 ½ oz) / 125 mL, (½ cup)   Bison/Buffalo 75 g (2 ½ oz) / 125 mL, (½ cup)     Chicken 75 g (2 ½ oz) / 125 mL, (½ cup)     Deli meat, low-fat, low-salt 75 g (2 ½ oz) / 125 mL, (½ cup)   Duck 75 g (2 ½ oz) / 125 mL, (½ cup)     Fish and shellfish, canned (example: crab, salmon, tuna) 75 g (2 ½ oz) / 125 mL, (½ cup)   Fish, fresh or frozen (example: herring, mackerel, trout, salmon, sardines, squid, tuna) 75 g (2 ½ oz) / 125 mL, (½ cup)     Game birds (example: ptarmigan, partridge, grouse, goose) 75 g (2 ½ oz) / 125 mL, (½ cup)   Game meats (example: deer, moose, caribou, elk) 75 g (2 ½ oz) / 125 mL, (½ cup)   Goat 75 g (2 ½ oz) / 125 mL, (½ cup)     Ham 75 g (2 ½ oz) / 125 mL, (½ cup)     Lamb 75 g (2 ½ oz) / 125 mL, (½ cup)     Organ meat (example: liver, kidney) 75 g (2 ½ oz) / 125 mL, (½ cup)     Pork 75 g (2 ½ oz) / 125 mL, (½ cup)     Rabbit /Hare 75 g (2 ½ oz) / 125 mL, (½ cup)     Shellfish, fresh or frozen (example: clams, crab, lobster, mussels, scallops, shrimp, prawns) 75 g (2 ½ oz) / 125 mL, (½ cup)     Turkey 75 g (2 ½ oz) / 125 mL, (½ cup)     Veal 75 g (2 ½ oz) / 125 mL, (½ cup)

Learn More About:

• Tips for Meat and Alternatives