Portion guide: Potatoes, bread, rice, pasta and other starchy foods

You should eat some starchy foods every day as part of a healthy, balanced diet.  They are a good source of energy and the main source for a range of nutrients in our diet.

Choose wholegrain options such as whole wheat pasta and brown rice where possible as they contain more fibre, vitamins and minerals.

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You can also download our potatoes, bread, rice, pasta and other starchy foods portion guide.

How much is one portion of potatoes?

  • Nine oven chips.

One portion of oven chips

  • One fist-sized baked/jacket potato

One portion of baking potato

  • One plantain

One plantain

  • Three tablespoons of mash

One portion of mash potato

  • Two egg-sized new or boiled potatoes

One portion of new potatoes

How much is one portion of bread?

  • One small brown roll

One brown bread roll

  • Brown bread

One slice of brown bread

  • Half a brown pitta bread

Half a pita bread

  • Three crackers

Three crackers

  • Half a wrap

Half a wrap

  • One whole crumpet

One crumpet

  • A piece of baguette the length of a hand

One portion of baguette

  • Half an English muffin

Half an English muffin

  • Half a bagel

Half a bagel

  • Two crispbreads

Two crispbreads

How much is one portion of rice?

  • Two heaped tablespoons of rice

One portion of rice

  • Two tablespoons of cous cous

One portion of cous cous

How much is one portion of pasta?

  • Two tablespoons of cooked pasta

One portion of cooked pasta

  • Or one handful of uncooked pasta

One portion of uncooked pasta

  • One handful of spaghetti

Portions of uncooked and cooked spaghetti

  • Half a pack of egg noodles

One portion of egg noodles

Other starchy foods

One portion is...

  • Three rice cakes

Three rice cakes

  • One Weetabix

One portion of weetabix

  • One tablespoon of granola

One portion of granola

  • Two tablespoons of muesli

One portion of muesli

  • Three tablespoons of cornflakes

One portion of cornflakes

  • Three tablespoons of porridge, or 27g of uncooked porridge oats

One portion of cooked porridge and a portion of porridge oats

A portion of spaghetti on different sized platesWatch out for large plates

Using larger plates can make a serving of food appear smaller, encouraging us to eat more than we need.