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.

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)

 

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