Helpful Food Equivalents
Food Equivalents are good to know when reading a recipe. A recipe may call for 1/3 cup mashed banana well, how do we know how many bananas we are going to need? That's why I have come up with a list of foods for all of us to better understand just how much of something we really need. No more wasting money because we bought too much of it and of course we save time as well. I put everything into categories for easier reading.
Grain Equivalents
FOOD
| AMOUNT
| EQUALS
|
|---|---|---|
Bread (any type)
| 1 Slice
| 3/4 cup soft crumbs/ 1/4 cup dry crumbs
|
Macaroni
| 1 cup (3-12 oz) uncooked
| 2-1/2 cups cooked
|
Spaghetti Noodles
| 8 oz uncooked
| 4 cups cooked
|
Rice (long grain)
| 1 cup uncooked
| 3 cups cooked
|
Rice (quick-cooking)
| 1 cup uncooked
| 2 cups cooked
|
Popcorn
| 1/3 to 1/2 cup unpopped
| 8 cups popped
|
Graham Crackers
| 7 squares
| 1/2 cup finely crushed
|
Ritz Crackers
| 12 crackers
| 1/2 cup finely crushed
|
Saltine Crackers
| 14 crackers
| 1/2 cup finely crushed
|
Oats, Rolled
| 1 cup, uncooked
| 1 3/4 cups cooked
|
Fruit Equivalents
FOOD
| AMOUNT
| EQUALS
|
|---|---|---|
Lemons
| 1 medium
| 3 tbsp juice/ 2 tbsp grated peel
|
Limes
| 1 medium
| 2 tbsp juice/ 1-1/2 tsp grated peel
|
Oranges
| 1 medium
| 1/4 to 1/3 cup juice/ 4 tsp grated peel
|
Apples
| 1 medium
| 1 cup sliced
|
Kiwi
| 1 small
| 1/3 cup sliced
|
Grapes
| 1 pound
| 3 cups (whole)
|
Pineapple
| 1 medium
| 3 cups cubed
|
Tomato
| 1 large
| 1 cup chopped
|
Berries (any type)
| 1 pint
| 1 3/4 cups (whole)
|
Peaches
| 1 pound
| 2 cups slices
|
Honey Dew Melon
| 1 (4lb melon)
| 4 cups diced/ 35 balls
|
Raisins
| 1 pound
| 3 cups
|
Bananas
| 1 medium
| 1/3 cup mashed
|
Vegetable Equivalents
FOOD
| AMOUNT
| EQUALS
|
|---|---|---|
Cabbage
| 1 head
| 5 cups shredded
|
Carrots
| 1 pound
| 3 cups shredded
|
Green Pepper
| 1 large
| 1 cup chopped
|
Mushrooms
| 1/2 pound
| 2 cups sliced
|
Celery
| 1 rib
| 1/2 cup chopped
|
Corn
| 1 ear fresh
| 2/3 cup kernels
|
Onions
| 1 medium
| 1/2 cup chopped
|
Potatoes
| 3 medium
| 2 cups cubed
|
Green Beans
| 1 pound
| 4 cups cooked
|
Sweet Peppers
| 1 large
| 1 cup chopped
|
Peas
| 1 pound
| 6 cups cooked
|
Cucumber
| 2 medium
| 2 1/2-3 cups peeled
|
Nut Equivalents
FOOD
| AMOUNT
| EQUALS
|
|---|---|---|
Almonds
| 1 pound
| 3 cups chopped
|
Pecan Halves
| 1 pound
| 4-1/2 cups chopped
|
Walnuts
| 1 pound
| 3-3/4 cups chopped
|
Macadamia
| 4 oz
| 1 cup, whole
|
Pistachio
| 1 pound
| 4 cups, shelled
|
Peanuts
| 1 pound
| 3 cups, whole
|
Coconut, (shredded)
| 7 oz bag
| 2 2/3 cups
|
Chestnuts
| 1 pound (shelled)
| 2 1/2 cups (unshelled)
|
Dairy Equivalents
FOOD
| AMOUNT
| EQUALS
|
|---|---|---|
Egg, Whole
| 3 whole
| 1/2 cup
|
Egg, Yolk
| 6 or 7
| 1/2 cup
|
Egg, Yolk
| 1
| 1 tablespoon
|
Egg, Whites
| 4-6
| 1/2 cup
|
Egg, White
| 1
| 2 tablespoons
|
Cheddar Cheese, Shredded
| 8 ounces
| 2 cups
|
Cream Cheese
| 6 ounces
| 3/4 cup
|
Cream
| 1 cup, unwhipped
| 2 cups, whipped
|
Cottage Cheese
| 1 pound
| 2 cups
|
Butter
| 4 sticks
| 4 tablespoons
|
Butter, soft
| 8 ounces
| 1 cup
|
Baking Equivalents
FOOD
| AMOUNT
| EQUALS
|
|---|---|---|
Cocoa Powder
| 1 ounce
| 1/4 cup
|
Bakers Chocolate
| 1 square
| 1 oz or 3 to 4 tablespoons grated
|
Corn Starch
| 1 pound
| 3 cups
|
Gelatin
| 3-1/4 oz package
| 1/2 cup
|
Corn Syrup
| 16 oz
| 2 cups
|
Maple Syrup
| 12 oz
| 1-1/2 cups
|
Flour, (all purpose)
| 1 pound
| 3-1/2 to 4 cups
|
Flour (cake flour)
| 1 pound
| 4- 41/2 cups
|
Corn Meal
| 1 pound
| 3 cups
|
Sugar, (granulated)
| 1 pound
| 2 cups
|
Sugar, (powdered)
| 1 pound
| 3- 31/2 cups
|
Sugar, (cube)
| 1 pound
| 98-160 cubes
|
Sugar, (brown)
| 1 pound
| 2- 21/2 cups
|
Baking Powder
| 5 1/2 oz
| 1 cup
|
Chocolate Chips
| 6 ounces
| 1 cup
|
