Recommended food portions per person: rice, pasta, meat...
How much rice, pasta, meat or vegetables to plan per person — pointers for getting recipe quantities right.
Starches (raw weight, per person)
| Food | As a side | As a main dish |
|---|---|---|
| Rice (raw) | 60-70 g | 80-100 g |
| Pasta (raw) | 70-80 g | 100-125 g |
| Couscous / semolina (raw) | 60-70 g | 90-100 g |
| Quinoa (raw) | 60-70 g | 80-100 g |
| Potatoes | 150-200 g | 250-300 g |
| Dried legumes (lentils, chickpeas) | 50-60 g | 80-100 g |
Rice and pasta roughly double to triple in weight once cooked (absorbed water): 80 g of raw pasta gives about 200-220 g cooked.
Meat and fish (per person, main dish)
| Type | Boneless | Bone-in |
|---|---|---|
| Red/white meat | 120-150 g | 180-200 g |
| Poultry (breast/thigh) | 150-180 g | 200-250 g |
| Fish (fillet) | 120-150 g | — |
| Whole fish | — | 250-300 g |
Vegetables
| Context | Amount per person |
|---|---|
| Side dish | 150-200 g |
| Main dish (vegetable-based) | 250-300 g |
| Starter salad | 80-100 g |
Adjusting for context
- Children: plan for roughly 2/3 of an adult portion for a 6-10 year old, half for a child under 6 (varies with appetite).
- Starter + main + dessert: reduce each portion by about 20-25% compared to a single-course meal.
- Big appetites / a sports-day meal: increase starches and protein in particular by 20-30%.
These are indicative averages, not strict rules: appetite varies a lot with age, physical activity and personal habits.
Thanks for the feedback!