| FOOD |
WEIGHT/AMOUNT |
APPROXIMATE EQUIVALENT |
| Almonds (shelled, blanched) |
1 lb |
3 cups whole
4 cups slivered |
| Apples (fresh) |
1 lb |
3 medium
2-3/4 cups chopped or sliced |
| Apples (dried) |
1 lb |
4-1/3 cups; 8 cups cooked |
| Apricots (fresh) |
1 lb |
8 to 12; 2-1/2 cups sliced or halved |
| Apricots (dried) |
1 lb |
2-1/4 cups; 5-1/2 cups cooked |
| Asparagus spears |
1 lb |
16 to 20 spears (fresh) |
| Asparagus spears (canned) |
14-1/2 to 16 oz |
12 to 18 spears |
| Asparagus (frozen, cut) |
10 oz |
2 cups |
| Avocados |
1 lb |
2-1/2 cups sliced, diced, r chopped |
| Bananas (fresh) |
1 lb |
3 to 4; 2 cups sliced; -3/4 cups mashed |
| Bananas (dried) |
1 lb |
4-1/2 cups sliced |
| Beans, green (fresh) |
1 lb |
3-1/2 cups whole |
| Beans, green (frozen) |
9 oz |
1-1/2 cups |
| Beans, green (canned) |
15-1/2 oz |
1-3/4 cups |
| Beans, kidney (canned) |
16 to 17 oz |
2 cups |
| Beans, kidney dried) |
1 lb; 2-1/2 cups |
5-1/2 cups cooked |
| Beans, lima (dried) |
1 lb |
2-1/3 cups; 6 cups cooked |
| Beans, navy (dried) |
1 lb; 2-1/3 cups |
5-1/2 cups cooked |
| Beans, soy (dried) |
1 lb |
2 cups |
| Beets fresh, without tops) |
1 lb |
2 cups chopped |
| Beets (canned) |
16 to 17 oz |
2 cups |
| Blueberries (fresh) |
1 pint |
2 cups |
| Blueberries (frozen) |
10 oz |
1-1/2 cups |
| Blueberries (canned) |
14 oz |
1-1/2 cups |
| Bread |
1 slice fresh |
1/2 cup soft crumbs |
| Bread |
1 slice dry |
1/3 cup dry crumbs |
| Broccoli (fresh) |
1 lb |
2 cups chopped |
| Broccoli (frozen) |
10 oz |
1-1/2 cups chopped |
| Brussels sprouts fresh) |
1 lb |
4 cups |
| Brussels sprouts frozen) |
10 oz |
18 to 24 sprouts |
| Bulghur |
1 lb; 2-3/4 cups |
3-3/4 cups cooked |
| Butter and margarine regular) |
1 lb |
2 cups |
| Butter and margarine regular) |
1/4 lb stick |
1/2 cup; 8 tbsp |
Butter and margarine
(whipped) |
1 lb |
3 cups |
| Cabbage |
1 lb |
3-1/2 to 4-1/2 cups hredded; 2 cups cooked |
| Carrots fresh, without tops) |
1 lb |
3 cups chopped or sliced; -1/2 cups shredded |
| Carrots (frozen) |
1 lb |
2-1/2 to 3 cups sliced |
| Carrots (canned) |
16 oz |
2 cups sliced |
| Cauliflower (fresh) |
1 lb |
1-1/2 cups chopped or
sliced |
| Cauliflower (frozen) |
10 oz |
2 cups chopped or sliced |
| Celery |
1 medium stalk |
1/2 cup chopped or sliced |
| Cheese (Blue) |
4 oz |
1 cup crumbled |
| Cheese (Cheddar) |
1 lb |
4 cups grated or shredded |
| Cheese (cottage) |
16 oz |
2 cups |
| Cheese (cream) |
3 oz/8 oz |
6 tbsp/1 cup |
| Cherries (fresh) |
1 lb |
2-1/2 to 3 cups pitted |
| Cherries (frozen) |
10 oz |
1 cup |
| Cherries (canned) |
1 lb |
1-1/2 cups |
| Chestnuts |
35-40 large |
2-1/2 cups peeled |
| Chocolate wafers |
18 wafers |
1 cup crumbs |
| Chocolate (chips) |
6 oz |
1 cup |
| Chocolate (squares) |
8 oz |
8 squares (1 oz each) |
| Coconut (shredded) |
1 lb |
5-2/3 cups |
| Coffee (ground) |
1 lb |
80 tbsp; makes
40 (6-oz) cups |
| Corn (fresh) |
2 medium ears |
1 cup kernels |
| Corn (frozen) |
10 oz |
1-3/4 cups kernels |
| Corn canned, cream style) |
16 to 17 oz |
2 cups |
| Corn (canned, whole kernel) |
12 oz |
1-1/2 cups |
| Cornmeal |
1 lb |
3 cups uncooked |
| Cornmeal |
1 cup |
4 cups cooked |
| Cornstarch |
1 lb |
3 cups |
| Corn syrup light or dark) |
16 fl oz |
2 cups |
| Crackers (see Graham Crackers; Soda Crackers) |
| Cranberries (fresh) |
12 oz |
3 cups |
| Cranberry sauce canned) |
1 lb |
1-2/3 cups |
| Cream light, half & half, nd sour) |
1/2 pint |
1 cup |
Cream 1/2 pint
(heavy, whipping) |
1 cup |
2 cups whipped |
| Currants (dried) |
1 lb |
3-1/4 cups |
| Dates |
1 lb |
2 cups unpitted; 2-3/4 cups pitted and chopped |
| Eggplant |
1 lb |
3-4 cups diced |
| Eggs, whole (extra large) |
1 doz |
3 cups |
| Eggs, whole (large) |
1 doz |
2-1/3 cups |
| Eggs, whole (medium) |
1 doz |
2 cups |
| Eggs, whole (small) |
1 doz |
1-3/4 cups |
| Egg whites (extra large) |
1 doz |
1-3/4 cups |
| Egg whites (large) |
1 doz |
1-1/2 cups |
| Egg whites (medium) |
1 doz |
1-1/3 cups |
| Egg whites (small) |
1 doz |
1-1/4 cups |
| Egg yolks (extra large) |
1 doz |
1 cup |
| Egg yolks (large) |
1 doz |
7/8 cup |
| Egg yolks (medium) |
1 doz |
3/4 cup |
| Egg yolks (small) |
1 doz |
2/3 cup |
| Figs (fresh) |
1 lb |
12 medium |
| Figs (canned) |
1 lb |
12 to 16 |
| Figs (dried) |
1 lb |
3 cups chopped |
| Filberts (see Hazelnuts) |
| Flour, gluten |
1 lb |
3 cups sifted |
| Flour, rice |
1 lb |
3-1/2 cups sifted |
| Flour, rye |
1 lb |
5 cups; 3-1/2 cups sifted |
| (light/dark) |
| Flour (all-purpose, bread, self-rising) |
1 lb |
3 cups sifted |
| Flour (cake, pastry) |
1 lb |
4-1/2 to 5 cups sifted |
| Flour (whole-wheat) |
1 lb |
3-1/2 cups unsifted |
| Gelatin (unflavored) |
1/4-oz pkg |
1 tbsp granulated; 3-1/2 (4” x 9”) sheets |
| Graham crackers |
15 |
1 cup crumbs |
| Grapefruit (fresh) |
1 lb (1 medium) |
1-1/2 cups segments; 2/3 cup juice |
| Grapefruit (frozen) |
13-1/2 oz |
1-1/2 cups sections |
| Grapefruit (canned) |
16 oz |
2 cups sections |
| Grapes (seeded) |
1 lb |
2-1/2 to 3 cups |
| Greens (fresh) |
1 lb |
3 cups cooked |
| Greens (frozen) |
10 oz |
1-1/2 to 2 cups |
| Grits |
1 lb |
3 cups |
| Grits |
1 cup |
3-1/3 cups cooked |
| Hazelnuts (shelled, whole) |
1 lb |
3-1/2 cups |
| Herbs (chopped) |
1 tbsp fresh |
1 tsp dried |
| Hominy (whole) |
1 lb |
2-1/2 cups |
| Hominy (whole) |
1 cup |
6-2/3 cups cooked |
| Honey |
1 lb |
1-1/3 cups |
| Horseradish (bottled) |
1 tbsp |
1-1/2 tsp freshly grated |
| Ice cream, ice milk, and sherbet |
1 qt |
4 cups |
| Ketchup |
16 oz |
1-2/3 cups |
| Lard |
1 lb |
2 cups |
| Lemons |
1 lb |
4 to 6 medium; |
| 1 cup juice |
| Lemons |
1 medium |
3 tbsp juice; 2 to 3 tsp zest |
| Lentils (dried) |
1 lb |
2-1/4 cups; 5 cups cooked |
| Lettuce |
1 lb |
6 cups pieces |
| Limes |
1 lb |
6 to 8 medium; 1/2 cup juice |
| Limes |
1 medium |
1 to 2 tbsp juice; 1 tsp zest |
| Macaroni (1-inch pieces) |
1 lb |
3-1/4 cups; 9 cups cooked |
| Maple syrup |
16 fl oz |
2 cups |
| Margarine (see Butter) |
| Marshmallows (large) |
1 lb |
about 60 |
| Marshmallows (large) |
1 cup |
6-7 marshmallows |
| Marshmallows (miniature) |
1 cup |
85 marshmallows |
| Marshmallows (miniature) |
10-1/2 oz |
400 pieces |
| Meat (ground) |
1 lb |
2 cups uncooked |
| Milk (whole, skim, or buttermilk) |
1 qt |
4 cups |
| Milk (sweetened condensed) |
15 oz |
1-1/3 cups |
| Milk (evaporated, whole, or skim) |
14-1/2 oz |
1-2/3 cups; 3-1/3 cups reconstituted |
| Milk (dry) |
1 lb |
3-2/3 cups; 14 cups reconstituted |
| Mixed vegetables (frozen) |
10 oz |
2 cups, cut |
| Mixed vegetables (canned) |
16 to 17 oz |
2 cups, cut |
| Molasses |
16 oz |
2 cups |
| Mushrooms (fresh) |
1 lb |
5 to 6 cups sliced |
| Mushrooms (dried) |
4 oz |
1 lb fresh |
| Mushrooms (canned) |
4 oz |
2/3 cup sliced or chopped |
| Noodles (1-inch pieces) |
1 lb |
6 to 8 cups; 8 cups cooked |
| Nuts (see individual names) |
| Oats (rolled) |
1 lb |
5 cups |
| Oats (rolled) |
1 cup |
1-3/4 cups cooked |
| Oil (corn, olive, peanut, safflower, etc.) |
1 qt |
4 cups |
| Okra (fresh) |
1 lb |
2-1/4 cups chopped |
| Okra (frozen) |
10 oz |
1-1/4 cups chopped |
| Okra (canned) |
15-1/2 oz |
1-3/4 cups chopped |
| Onions, green (fresh) |
9 (with tops) |
1 cup sliced |
| Onions, white (fresh) |
1 lb |
4 medium onions; 2 to 2-1/2 cups chopped |
| Onions, white (frozen) |
12 oz |
3 cups chopped |
| Oranges (fresh) |
1 lb |
3 medium; 1 cup juice |
| Oranges (fresh) |
1 medium |
1/3 cup juice; about 1 to 2 tbsp zest |
| Oranges, mandarin (canned fruit and juice) |
11 oz |
1-1/4 cups |
| Parsnips |
1 lb |
4 medium; 2 cups chopped |
| Pasta (see Macaroni; Noodles; Spaghetti) |
| Peaches (fresh) |
1 lb |
4 medium; 2-3/4 cups sliced; 2-1/2 cups chopped |
| Peaches (frozen) |
10 oz |
1-1/8 cups sliced and juice |
| Peaches (canned) |
1 lb |
6 to 10 halves; 2 cups sliced |
| Peaches (dried) |
1 lb |
2-3/4 cups; 5-1/2 cups cooked |
| Peanuts (unshelled) |
1-1/2 lbs |
1 lb shelled 3-1/2 to 4 cups |
| Pears (fresh) |
1 lb |
3 medium 2 cups sliced |
| Pears (dried) |
1 lb |
2-3/4 cups; 5-1/2 cups cooked |
| Peas, black-eyed (fresh) |
1 lb |
2-1/3 cups |
| Peas, black-eyed (frozen, cooked) |
10 oz |
1-1/2 cups |
| Peas, black-eyed (canned) |
16 oz |
2 cups |
| Peas, dried, split |
1 lb |
2-1/4 cups; 5 cups cooked |
| Peas, green (fresh, in pod) |
1 lb |
1 cup shelled |
| Peas, green (canned) |
1 lb |
2 cups |
| Peas, green (frozen) |
10 oz |
2 cups |
| Pecans |
1 lb |
4 cups halves; 3-3/4 cups chopped |
| Pistachios |
1 lb |
3-1/4 to 4 cups |
| Plums (canned, whole) |
1 lb |
6 to 8 3 cups sliced or chopped |
| Plums (fresh) |
1 lb |
8 to 20; 2 cups pitted and quartered |
| Pomegranate |
1 medium |
1/2 cup seeds |
| Potatoes, sweet (fresh) |
1 lb |
3 medium; 3-1/2 to 4 cups chopped or sliced |
| Potatoes, sweet (canned) |
16 to 17 oz |
1-3/4 to 2 cups |
| Potatoes, white |
1 lb |
3 medium; 3-1/2 to 4 cups chopped or sliced; 2 cups cooked and mashed |
| Prunes (canned) |
1 lb |
10 to 14 prunes |
| Prunes (dried) |
1 lb |
2-1/2 cups 4 to 4-1/2 cups cooked |
| Pumpkin (canned) |
16 to 17 oz |
2 cups mashed |
| Pumpkin (fresh) |
1 lb |
1 cup cooked and mashed |
| Radishes |
1/2 lb |
1-2/3 cups sliced |
| Raisins (seedless) |
1 lb |
3 cups |
| Raspberries |
1/2 pint |
scant 1-1/2 cups |
| Rhubarb (fresh) |
1 lb |
2 cups chopped and cooked |
| Rhubarb (frozen) |
12 oz |
1-1/2 cups chopped and sliced |
| Rice (regular) |
1 cup |
3 cups cooked |
| Rice (converted) |
1 cup |
3-1/2 cups cooked |
| Rice (quick-cooking) |
1 cup |
2 cups cooked |
| Rice (brown) |
1 cup |
4 cups cooked |
| Rice (wild) |
1 cup |
4 cups cooked |
| Rutabaga |
1 lb |
2-1/2 cups cubed |
| Shortening, vegetable |
1 lb |
2 cups |
| Soda crackers (saltines) |
28 |
1 cup crumbs |
| Spaghetti (12-inch pieces) |
1 lb |
about 7 cups cooked |
| Spinach (fresh) |
1 lb |
about 10 cups pieces; about 1 cup cooked |
| Spinach (frozen) |
10 oz |
1-1/2 cups |
| Spinach (canned) |
15 oz |
2 cups |
| Split green peas (see Peas, dried, split) |
| Squash, summer (fresh) |
1 lb |
3 medium; 2-1/2 cups sliced |
| Squash, summer (frozen) |
10 oz |
1-1/2 cups sliced |
| Squash, winter (fresh) |
1 lb |
1 cup cooked and mashed |
| Squash, winter (frozen) |
12 oz |
1-1/2 cups |
| Strawberries (fresh) |
1 pint |
1-1/2 to 2 cups sliced |
| Strawberries(frozen, sliced or halved) |
10 oz |
1 cup |
| Strawberries (frozen, whole) |
1 lb |
1-1/3 cups |
| Sugar, brown (light or dark) |
1 lb |
2-1/4 cups packed |
| Sugar, granulated |
1 lb |
2 cups |
| Sugar, confectioners’ |
1 lb |
3-1/2 to 4 cups unsifted; 4-1/2 cups sifted |
| Tomatoes (fresh) |
1 lb |
3 medium; 1-1/2 cups chopped |
| Tomatoes (canned) |
14-1/2 oz |
1-3/4 cups |
| Turnips |
1 lb |
3 medium |
| Vanilla wafers |
22 wafers |
1 cup crumbs |
| Vegetables, mixed (see Mixed Vegetables) |
| Walnuts |
1 lb |
3-3/4 cups halves; 3-1/2 cups chopped |
| Wheat germ |
1 lb |
4 cups |
| Yeast, active dry |
1/4-oz pkg |
1 scant tbsp; 1.6 oz compressed, fresh yeast |
| Yogurt |
1/2 pint |
1 cup |
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