The oblong with lid holds 3 heaping cups. Perfect for 2 servings.
The round cake pan holds 4 heaping cups. I use this size when sharing frozen meals with family and friends.
One word of caution. Until frozen do not stack your pans on top of each other, the weight may cause fluids to leak. Once frozen solid they can be stacked. These particular Jiffy Foil pans come 3 in a pack for $1.00