The Difference Between Portion Size And Serving Size
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Shocking Example Of How You’re Eating More Than You Think
On today’s episode of Live Lean TV, I’m sharing a shocking example of the difference between portion size and serving size for cereal.
Yes, we’re talking about something sweet and seductive, but no, we’re not talking about my girl Jess.
Giggidy.
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We’re talking about the amount of carbohydrates and calories you’re actually eating for breakfast vs. what the nutrition label serving size on the cereal box says.
Let’s get into it.
When most people go grocery shopping, they try to buy healthy.
But they don’t always succeed.
Why?
Most people are busy, which means most of their meals have to be quick.
And of course you always need to keep your kids happy.
This means most of the food is processed, even though the marketing on the box says it’s “healthy”.
Due to portion sizes, even a somewhat healthier breakfast cereal option can turn into a full blown carbohydrate and calorie nightmare.
Let’s take a closer look at what I mean.
Comparing The Portion Size vs. Serving Size On The Nutrition Label
Now before we get started, in the comment section below, tell me how many calories and carbohydrates do you think is in a bowl of Raisin Bran cereal?
The serving size listed on the nutrition label of this box of Raisin Bran is 1 cup.
Based on this 1 cup serving size, Raisin Bran contains:
- 180 calories
- 43g of carbohydrates
But let me ask you this.
Do you think your actual portion size for a bowl of cereal equals the 1 cup serving size listed on the nutrition facts label?
Look at how small an actual cup is.
How many cups of cereal do you actually pour into your cereal bowl?
Here’s a cereal bowl from my kitchen.
As you can see, this cereal bowl is quite a bit smaller than what’s probably in your kitchen.
But even with a small bowl like this, here’s how much cereal it takes to actually fill the bowl.
It takes approximately 2 cups of cereal to fill this small cereal bowl.
That portion size is double the actual serving size mentioned on the cereal box.
But wait, we’re not done.
We Still Need To Add The Dairy Milk
Since you’re on a diet, you’re probably using dairy skim milk.
The serving size on the nutrition facts label for dairy skim milk is 1 cup.
Here’s how much dairy skim milk you’re probably using to cover the cereal.
1 cup of dairy skim milk doesn’t even come close to covering the portion size of cereal.
We need to add more.
Alright, 2 cups of dairy skim milk should be enough to properly cover the cereal.
2 cups of dairy skim milk contains:
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- 160 calories
- 24g of carbohydrates
So let’s add this up to compare the difference between portion size and serving size in terms of total calories and carbohydrates.
The Difference Between Portion Size And Serving Size For Cereal
In your “healthy” breakfast, the actual amount of calories and carbohydrates is:
- 520 calories
- 110g of carbohydrates
The most shocking thing is these 520 calories are primarily comprised of 110g of higher glycemic carbohydrates.
But since there’s 12g of fiber in this portion of Raisin Bran, let’s remove that from the calculation and just call it an even 98g of digestible carbohydrates.
As you can tell, most traditional boxed cereal has a very bad macronutrient breakdown as well since 85% of the 520 calories comes from carbohydrates.
That’s a lot of carbohydrates.
Look at all of this sugar.
This Equals 24.5 Teaspoons Of Sugar
As you know, carbohydrates are broken down in the body into a form of sugar called glucose.
24.5 teaspoons of sugar is going into your bloodstream after eating one true portion of this “healthy” cereal,
Depending on how active you are, some of this sugar will be burned for energy, but whatever is not burned for energy, it can be stored as fat.
Bottom Line On The Difference Between Portion Size And Serving Size
If you must eat processed and packaged food, know your portion sizes.
Or just eat real food.
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Today’s Question Of The Day:
- How many calories and carbohydrates do you think is in a bowl of Raisin Bran cereal?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
40 grams of carbs
Hey Brad>> what are your thoughts on having porridge for breakfast? I know
it’s carbs but I do my workouts pretty early, maybe an hour or so after my
breakfast, I’m just curious and in need of advice, thanks.
I enjoy this episode….
250cal 63g carbs
January 29th = ROMARIO MY BIRTHDAY
Hey Brad – What is your feeling on doing whole food (vege and fruit)
smoothies for breakfast? What is your stance on doing a cleanse or detox
using the whole foods to clean you out? I figured the fibers would be a
huge benefit.
hahaha giggity
500
230 cal 58 carbs
Sickk dude !
– Despize Waza
Transfomers fck yeah
Add a message to your video
kashi go lean is BY FAR the best processed cereal for fat loss and its
pretty good for overall health as well
cals. 650 carbs 140
I have eggs (boiled), a huge bowl of vegetables and green tea. Whole foods
ftw!
I think I have every sweater you own.
With milk maybe 300 calories, 80g of carbs
Hi Brad why eating too much bananas is not good for you? Thought it was
good please share more info on bananas thanks
400 kals
300?
254 c
So what should I eat for breakkie
Yikes!!! That’s a real eye opener – thanks for the visual!
400 calories
40g carbs 40 grams of sugar
Great video. I will be playing this to my form class of 12 year olds
tomorrow…
300 calories
WTF Brad, we should use a measuring cups, not your bowl!!
This is my biggest pet peeve.. Those annoying green banners that makes
everyone think its okay to eat as much as they want because its got fibre
in it.. & there’s always a selection for children.. You even chose a
healthy option for the video, imagine trying Frosties or Honey Nut
Cheerio’s.. I despise the marketing company, not everyone is clued into
nutrition and some mothers think they are doing right by their children by
getting them this.. I could rant on for hours on this topic!
Great tip! But please change your intro music
Wow! I got that SO wrong!
The fiber slows down the digestion of the sugar so you’re not spiking your
insulin as you would by eating all that straight table sugar. However I
agree with the calories and over-consumption. I used to pound back 1 or 2
bowls of raisin bran back in the days I was overweight.
250 ish, 30 carbs
(I was overcompensating on purpose though) still a pretty dang shocking
example. No wonder I was a chubby cereal-eating kid growing up!
Cal: 225 Carbs: 55
Oh and yes, one cup is ridiculous.
I’ve never eaten Raisin Bran so I don’t know that….. but I used to eat
sugary cereals every single day, even when I decided to eat healthier,
because I was just so used to it and I loved the taste. Also, I hated milk
on its own so that was the only thing that made me drink it. I did manage
to stop buying them completly 🙂
240 cal
Hi! Do you have any tips for vegetarians? Thanks!
140 cal, 28g c
55 sugar carbs 70 calories 300
200 ish
Pause* , 140 calories andd about 30 carbs
120
thats why u measure everything……………
What about shredded wheat cereal? Is this healthy? Excluded from paleo
diet?
What about shredded wheat cereal? Is this healthy? Or excluded from paleo
diet?
300
320
I actually have been only eating 1cup of fiber one’s cereal. Once you
measure it a few times it’s easy to eyeball it. Supposedly has 40% of your
daily fiber for about 120cals.
210 cals
35 carbs
350
HA! I dont eat cereal. I always eat oatmeal and boiled eggs. and just half
a tbs of brown sugar with cinnamon. for now im eating 1/2 cup of
oatmeal(cutting) with water
Awesome bro!
180….
Are you eating more than you think?
looks like lots and lots of the same transitions layered over the top of
each other maybe.