Portion control is a crucial part of the weight-loss process, but it's not always convenient to weigh everything you eat. Instead, you can learn how to eyeball portions of common foods so you'll know about how many calories you're eating. You might also be surprised to see how much or how little of certain foods you can eat while consuming the same number of calories.

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Fruit 100-Calorie Serving strawberries 2 cups (10 oz) blueberries 1 1/4 cups (6 oz) grapes 52 grapes (9 oz) watermelon 2 cups diced (11 oz) peaches 2 medium (8 oz) pineapple 3/4 cup chunks (8.8 oz) banana 3/4 large (4 oz) orange 1 large (7.4 oz) kiwi 2 kiwis (8 oz) apple 1 large (7 oz) dried apple rings 6 rings (1.4 oz) dried apricots 6 (1.5 oz) raisins 65 (1.2 oz) dates, medjool 1 1/2 prunes 4 (1.4 oz) banana chips 1/4 cup (0.75 oz)



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Vegetables 100-Calorie Serving sweet potato 1 medium (4 oz) jicama 2 cups (8.5 oz) edamame (soy beans) 1/2 cup shelled (3 oz) grape tomatoes 33 tomatoes (20 oz) broccoli 5 cups flowerets (12.6 oz) corn 3/4 cup kernels (4.3 oz) Romaine lettuce 1 head (22 oz) celery 12 stalks (25 oz) baby carrots 28 carrots (10 oz) cucumbers 3 medium cucumbers green beans 2 1/4 cups cooked (18 oz) asparagus 22 spears (18 oz) avocado 1/2 avocado (2.4 oz) baked potato 1 small (3.8 oz) peppers 4 peppers (12 oz)



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Nuts 100-Calorie Serving almonds 15 almonds (0.6 oz) cocoa-dusted almonds 15 almonds (0.6 oz) cashews 12 (0.6 oz) macadamia nuts 5 (0.5 oz) peanuts 17 (0.6 oz) peanut butter 1 Tablespoon (0.6oz) pistachios 30 (0.7 oz) walnuts 8 halves (0.6 oz) soy nuts 1/4 cup (0.7 oz) sunflower seeds 1/8 cup (0.6 oz)



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Protein 100-Calorie Serving hard-boiled egg 1 1/2 eggs (2.3 oz) chicken breast 3 oz steak 1.5 oz tofu 1/2 block (5 oz) tuna (packed in water) 4.2 oz roast beef 3.4 oz ham 2.2 oz turkey 3.4 oz bacon 2 slices sausage links two 4-inch links



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Cheese 100-Calorie Serving mozzarella 1.5 oz Cheddar 1 slice (1 oz) Swiss 1 slice (1 oz) string cheese 2 sticks cottage cheese, 1% 5 oz goat cheese 1.3 oz Parmesan 1/4 cup plus 1/2 tablespoon (0.8 oz)



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