Is 1 chicken breast a serving? One protein serving is no bigger than a deck of cards. A piece of cooked skinless chicken (2 to 2 1/2 ounces) equals one serving, or about 110 calories.
What is a serving size of oats? For dry rolled oats, one serving is ½ cup or 48 grams, while for dry whole oat groats, one serving is ¼ cup or 46 grams. While the cup measurement is different, the weight is relatively similar. Here’s why — all oats start as whole oat groats, but they’re processed to cut down on cook time.