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Lesson 2 of 5

Portion vs serving size

2 min read

Direct answer: A serving size is the reference amount a label uses; a portion is what you actually put on your plate. To measure portions at home, ICMR-NIN uses standard katoris: a big katori of 360ml, a medium katori of 200ml and small katoris of 155ml and 115ml, plus teaspoons and tablespoons.

ICMR-NIN katori sizes: big katori (360ml), medium katori (200ml), small katori (155ml) and small katori (115ml), source ICMR-NIN DGI 2024, Annexure I (PDF p. 129 / printed p. 112)

Why use katoris?

Home measures vary a lot, so ICMR-NIN standardised a few common bowls to describe portions consistently.

How do I use this with labels?

Compare your portion with the label's serve size and scale the numbers (Module 6, lesson 2).

Are diet chart amounts raw or cooked?

ICMR-NIN's charts give raw ingredient weights.

FAQ

Is 1 cup the same as a medium katori?

ICMR-NIN's diet charts state 1 cup/katori = 200ml.

Do I need to measure every meal?

No; measuring a few times helps you recognise portions.

Further reading

Sources

  • ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Annexure I (katori sizes), PDF p. 129 / printed p. 112; '1 cup/Katori = 200ml', PDF p. 80 / printed p. 63

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Calories, Portions & Hydration: all 5 lessons
  1. 1. Energy balance explained
  2. 2. Portion vs serving size
  3. 3. How much water do you need?
  4. 4. Sugary drinks and fruit juice
  5. 5. Hydration myths vs facts

General education, not medical advice.

Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.