The calorie difference between the smallest and largest is probably no more than about 100 calories. What if you doubled the size of a piece of cheesecake or a bowl of premium ice cream instead? Now that’s a real difference! It could easily be a difference of 600-700 calories. On the other extreme, the difference between a single and a double portion of vegetables would seldom amount to more than 25-50 calories.
So what’s the message? Portion size matters, but it matters much more when you are eating a high calorie, low nutrient food than when you choose a high fiber, low calorie one. Use this to your advantage and gauge your servings based on what it is. You can have it all if you “super-size” only the good stuff.