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Food Equivalents Chart

Food Equivalents Chart

Use this food equivalents chart as a guide to determine weights and measurements of common food ingredients in various forms:  whole, raw, cooked, ground, shredded, chopped, cut or sliced.

For your convenience, Imperial and metric conversions are included.



Food Equivalents Chart


Food

Unit

Measure

almonds, shelled

1 pound, 454 g

3 1/2 cups, 875 ml nut meats



apples

1 cup, sliced

1 pound, 454 g

1 medium-sized

3 medium-sized

3 cups, 750 ml sliced



apricots, dried

1 pound, 454 g

3 cups, 750 ml



avocado

1 medium

1 1/4 cups, 310 ml sliced



bananas

1 pound, 454 g

3 large

2 1/2 cups, 625 ml sliced



beans, dry

1 cup, 250 ml

1 pound, 454 g

2 1/2 cups, 625 ml cooked

6 cups, 1500 ml cooked



beans, green

1 pound, 454 g

3 cups, 750 ml

2 1/2 cups, 625 ml cooked



bell pepper

1 large

1 cup, 250 ml chopped



butter, lard, shortening

1 pound, 454 g

2 cups, 500 ml



cabbage

1 pound, 454 g

4 cups, 1000 ml shredded



candied fruit and peels

1/2 lb., 225 g

1 1/2 cups, 375 ml cut up



carrots without tops

1 pound, 454 g

6 to 8 medium-sized

3 cups, 750 ml shredded

2 1/2 cups, 625 ml chopped



celery

1 medium bunch

4 1/2 cups, 1125 ml chopped



cheese, American or cheddar

1 pound, 454 g

1/4 lb., 113 g

4 cups, 1000 ml shredded

1 cup shredded, 250 ml



cheese, cottage

1 pound, 454 g

2 cups, 500 ml



cheese, white cream

3 oz. pkg., 85 g

8 oz. pkg., 225 g

6 tablespoons, 90 ml

1 cup, 250 ml 



cherries

1 quart, 0.95 liters

2 cups, 500 ml pitted



chocolate chips

6 oz., 170 g

12 oz., 340 g


1 cup, 250 ml

2 cups, 500 ml



chocolate, unsweetened

1/2 lb., 225 g

8-1 ounce, 28 g squares

16-1/2 ounce, 14 g squares



coconut, shredded

1 pound, 454 g

5 cups, 1250 ml



coffee, ground

1 pound, 454 g

80 tablespoons, 1200 ml



corn

1 medium ear

1/2 cup, 125 ml kernels cut from cob



cranberries

1 pound, 454 g

3 to 3 1/2 cups, 750 to 875 ml sauce



cream, heavy

1 pint, 500 ml

2 cups, 500 ml

4 cups, 1000 ml, whipped



cream, sour

1/2 lb., 225 g

1 cup, 250 ml



currants

1 pound, 454 g

3 cups, 750 ml whole

2 3/4 cup, 680 ml, cut-up

2 1/2 cups, 625 ml, chopped



dates, whole

1 pound, 454 g

2 1/4 cups, 560 ml

2 cups, 500 ml, pitted

1 3/4 cups, 330 ml cut-up

1 1/2 cups, 375 ml, chopped



eggs

1 cup, 250 ml

5 medium eggs

8 medium egg whites

12 to 14 medium egg yolks



figs, dried whole

1 pound, 454 g

3 cups, 750 ml,

2 2/3 cups, 670 ml cut-up

2 1/2 cups, 625 ml, chopped



flour, gluten-free

1 pound, 454 g

4 cups, 1000 ml



lemon

1 medium



1 large

2 to 3 tablespoons, 30 to 45 ml juice

1 1/2 to 3 teaspoons, 7.5 to 15 ml grated peel

1/4 cup, 60 ml juice



lime

1 medium

2 tablespoons, 30 ml juice

1 1/2 teaspoons, 7.5 ml grated peel



Macaroni, spaghetti, noodles, uncooked

1 cup, 250 ml

8 oz., 225 g

2 cups, 500 ml cooked

4 cups, 1000 ml cooked



marshmallows

1/4 lb., 113 g

16 marshmallows



meat, boneless raw

1 pound, 454 g

2 cups, 500 ml cooked



meat, cooked

1 pound, 454 g

3 cups, 750 ml chopped



meat, ground

1 pound, 454 g

2 cups, 500 ml



molasses

1 cup, 250 ml

13 ounces, 369 g



mushrooms

1 pound, 454 g

6 cups, 1500 ml

2 cups, 500 ml cooked



nuts, whole shelled

1 cup, 250 ml

5 ounces, 142 g

1 cup, 250 ml broken

1 cup, 250 ml cut up

1 cup minus 1 tablespoon, 225 ml coarsely chopped

7/8  cup, 210 ml finely chopped



onion

1 medium

1/2 cup, 125 ml chopped



onion, green

1 bunch (7)

1/2 cup, 125 ml chopped



orange

1 medium

1/2 cup, 125 ml juice

1 to 2 tablespoons, 15 to 30 ml grated peel



peaches

1 medium

1/2 cup, 125 ml sliced



peanuts, shelled

1 pound, 454 g

3 cups, 750 ml nut meats



pears

1 medium

1/2 cup, 125 ml sliced



peas, dry

1 cup, 250 ml

1 pound, 454 g

2 1/2 cups, 625 ml cooked

6 cups, 1500 ml cooked



peas, fresh, shelled

1 pound, 454 g

1 cup, 250 ml



pecans, shelled

1 pound, 454 g

4 cups, 1000 ml nut meats



popcorn

1/4 cup, 60 ml

5 cups, 1200 ml popped



potatoes

1 pound, 454 g

4 medium-sized



prunes, dried plums

1 pound, 454 g

3 cups, 750 ml, cut up & cooked

4 cups, 1000 ml, pitted & cooked

2 1/3 cups, 580 ml whole

2 7/8 cups, 710 ml whole  & cooked



raisins, seedless

1 pound 454 g

3 cups, 750 ml whole

2 3/4 cup, 680 ml, cut-up

2 1/2 cups, 625 ml, chopped



rice, uncooked

1 cup, 250 ml

3 1/2 cups, 875 ml cooked



spinach

1 pound, 454 g

12 cups, 3000 ml

1 1/2 cups, 375 ml cooked



strawberries, whole

4 cups, 1000 ml

4 cups, 1000 ml sliced



sugar, granulated white

1 pound, 454 g

2 cups, 500 ml



sugar, brown

1 pound 454 g

2 3/4 cups, 680 ml packed firm



sugar, confectioner's, powdered

1 pound, 454 g

2 1/3 cups, 580 ml

3 1/2 cups, 875 ml sifted



tomatoes

1 pound, 454 g

1 medium

3 medium-sized

1/2 cup, 125 ml cooked



walnuts

1 pound, 454 g

4 cups, 1000 ml nut meats



water

1 pound, 454 g

2 cups, 500 ml











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