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Helpful Food Equivalents

Updated on March 15, 2010

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 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

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    • De Greek profile image

      De Greek 7 years ago from UK

      You cannot imagine how useful this is to me. I am now learning to cook and your lists are so helpful. many thanks...:-)

    • Sweetkisses9187 profile image
      Author

      Sweetkisses9187 7 years ago from Essex, Maryland

      Your so welcome! Make sure you bookmark it, just in case you need to know the amount when reading a recipe. It makes life so much easier. : )

    • theherbivorehippi profile image

      theherbivorehippi 7 years ago from Holly, MI

      What a fabulously helpful hub!! This is awesome! I will save this for future reference for sure! :)

    • daisyjae profile image

      daisyjae 7 years ago from Canada

      I will bookmark this one for sure.

    • profile image

      jimi's girl 4 years ago

      THIS IS A TREMENDOUS WEBSITE!!!!!!! LOVE IT :):):)!!!! I WILL ABSOLUTLY BOOKMARK & BE BACK FOR INFO.!!!!!!!!!!

    • Hunter Goodman profile image

      Hunter Goodman 2 years ago from Texas

      very helpful and glad to found this resource

    • profile image

      Mai 2 years ago

      I will go to watch and cheer even I know U22 Cambodia will be bring No 5 to home in 6 countries. cos the last game with laos, laos is sortng enough to fall Cambodia. Cambodia sooooooooooooooooooo 0

    • profile image

      Ethanael 2 years ago

      That in'gthiss perfect for what I need. Thanks!

    • profile image

      game 20 months ago

      Black

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