Inside Food
← All articles Portion sizes Practical anchors for weighing food without a scale.
Handy references A palm ≈ 100 g cooked protein; a cupped hand ≈ 30 g nuts or 40 g dry oats; a fist ≈ 150 g cooked grains; a thumb ≈ 1 tbsp of oil or nut butter.
Serving vs. portion A serving is a defined amount on a label; a portion is how much you actually eat. They are often different.
Checking access…
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
Inside Food
An evidence-based encyclopedia of raw and minimally processed ingredients — what they contain, how the body uses them, and what to consider when eating them.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
The only 6 sources this site cites
USDA anchors nutrient composition. EFSA, NIH ODS, WHO and PubMed provide the scientific evidence. The Harvard T.H. Chan Nutrition Source helps translate that evidence into practical guidance — never as a replacement for the primary sources. Anything not confirmed in one of these six is marked on-page with a redUnverified badge so you can review it.
© 2026 Inside Food Archive