How do I estimate portion sizes without a scale?

The hand guide

This guide comes from the US military's Human Performance Resources centre ^[1]:

Your hand	Roughly equals	Good for
Open palm	3 oz (85 g) cooked meat, fish or poultry	Protein
Fist	1 cup raw vegetables or milk	Vegetables, drinks
Cupped palm	½ cup cooked fruit, vegetables, beans or starch	Rice, pasta, potatoes
Thumb	2 tablespoons peanut butter or salad dressing	Spreads, dressings
Thumbnail	1 teaspoon butter or margarine	Butter, oil

Hands scale with body size, so the guide adjusts a little for you.

Weigh your usual bowl of rice or your usual pour of oil one time. After that, your eye knows what "your" portion looks like.

Serve on the same plates and bowls most days. A known plate size makes portions easier to judge, for you and for photo apps.

Oil, butter and dressings carry about 9 kcal per gram of fat. A thumb of dressing can add more calories than the salad under it.

Quick answers

How big is a portion of meat?

About the size of your open palm, which is roughly 3 ounces (85 g) of cooked meat, fish or poultry.

How much is a cup without measuring?

Your fist is about 1 cup of raw vegetables or milk.

How do I measure butter or oil without a spoon?

Your thumbnail is about 1 teaspoon of butter. Your whole thumb is about 2 tablespoons of spread or dressing.