Health Canada
Symbol of the Government of Canada

Common menu bar links

Help the Government of Canada organize its website! Complete an anonymous 5-minute questionnaire. Start now.
Food and Nutrition

What is a Food Guide Serving of Meat and Alternatives?

Canada's Food Guide

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.

Help on accessing alternative formats, such as Portable Document Format (PDF), Microsoft Word and PowerPoint (PPT) files, can be obtained in the alternate format help section.

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: