EQUIVILANTS
almonds, in shell 1 lb. = 1 3/4 c. shelled
almonds, shelled 1 lb. = 3 1/2 c.
apples 1 lb. = 3 medium = 2 1/2 c. peeled and sliced
apricots, fresh 1 lb. = 8 to 10 medium = 2 c. sliced = 3 c. diced = 6 c. cooked
apricots, dried 1 lb. = 3 c.
asparagus 1 lb. = 12 to 16 stalks = 3 1/2 c. (in pieces)
avocados 1 medium = 1 c. cubes
bananas 1 lb. = 3 to 4 medium = 2 c. sliced = 1 1/2 c. mashed
beans, kidney 1 lb. = 1 1/2 c. dry = 6 c. cooked beans,
kidney dry 1 lb. = 2 1/3 c. dry = 9 c. cooked
beans, lima 1 lb. = 2 1/3 c. dry = 6 c. cooked
beans, navy 1 lb. = 2 1/3 c. dry = 6 c. cooked
beets 1 lb. = 4 medium = 2 c. sliced = 2 c. diced & cooked
blueberries 1 pint = 2 c.
bread 1 slice = 1/4 to 1/3 c. dry crumbs = 3/4 to 1 c. soft crumbs
bread 4 slices = 1 c. bread crumbs
broccoli 1-lb. head = 2 c. florets
butter 1 stick = 1/4 lb. = 1/2 c.= 8 Tbs.
butter or margarine 1 lb. = 2 c. = 32 Tbs.
cabbage 1 lb. = 4 1/2 c. raw, shredded or sliced
cabbage 1 lb. = 2 1/2 c. cooked
carrots 1 lb. = 6 or 7 = 3 cups sliced, diced or shredded
cauliflower 1 1/2 lbs. = 2 c. cooked
celery 1 stalk = 1/2 c. sliced or chopped
celery 1 lb. = 2 medium bunches = 4 c. diced
cheese 1 lb. = 4.5 c. grated
cheese, cottage 1 lb. = 2 c.
cheese, cream 1 c. = 8 oz.
cheese, cream 3 oz. = 6 Tbs.
cheese, hard 1 lb. = 4 c. grated
cherries, fresh 1 lb. = 2 c. pitted
chicken, whole 3 1/2 lbs. = 3 c. cooked meat
chicken, boned breast 1 large = 2 c. cooked meat
chocolate, unsweetened 1 square = 1 oz. = 1 Tbs. melted = 5 Tbs.
grated coconut 1 whole = 2 to 3 c. shredded
coconut, shredded 1 lb. = 5 c.
corn 1 plump ear = 1/2 c. kernels
cornmeal, uncooked 1 c. = 4 c. cooked
crackers, graham 15 crackers = 1 c. fine crumbs
crackers, soda 22 crackers = 1 c. fine crumbs
cranberries, fresh or frozen 2 oz. dried (by weight) = 1/4 c.
cranberries 1 lb. = 4 c.
cranberries, fresh or frozen 1 12-oz. bag = 3 c.
cream, heavy 1 c. = 1/2 pint = 2 c. whipped
cucumbers 1 medium = 1 1/2 c. sliced
currants, fresh 1/4 lb. = 1 c.
currants, dried 1/3 lb. = 1 c.
dates 1 lb. = 2 1/2 c. pitted
eggplant 1 1/2 lbs. = 2 1/2 c. diced
eggs 1 c. = 7 small = 6 medium = 5 large
egg whites 1 c. = 8 to 10 egg whites
egg yolks 1 c. = 12 to 16 egg yolks
figs 1 lb. = 2 3/4 to 3 c. chopped
flour 1 lb. = 3 c.
flour, enriched white 1 lb. = 4 c. sifted
flour, enriched cake 1 lb. = 4 1/2 c. sifted
flour, whole wheat 1 lb. = 3 1/2 c.
flour, rye 1 lb. = 4 c.
flour, soy 1 lb. = 6 c.
flour, cornmeal 1 lb. = 3 c.
flour, oatmeal 1 lb. = 4 3/4 c.
fruit candied or peels 1/2 lb. = 1 1/2 c. cut up
garlic 2 medium cloves = 1 tsp. minced
gelatin, unflavored 1 envelope = 1/4 oz. = 1 Tbs. (enough to jell 2 c.liquid)
ginger, fresh 1-inch piece = 2 T grated or chopped
graham crackers 14 squares = 1 c. crumbs
grapefruit 1 medium = 1/2 lb. = 1 c. sections
grapes 1 lb. = 2 1/2 c.
green beans 1 lb. = 3 c. fresh = 2 1/2 c. cooked
herbs, fresh (general) 1 Tbs. = 1 tsp. dried
honey 1 lb. = 1 1/3 c.
lemon or lime 1 medium = 3 Tbs. juice = 2 tsp. grated zest
lentils, dried 1 c. = 3 c. cooked
lentils 1 lb. = 2 1/3 c. dry = 6 c. cooked
limes 1 medium = 1 1/2 to 2 Tbs. juice = 1 tsp. grated zest
macaroni, uncooked 1 c. = 1/4 lb. = 2 c. cooked
macaroni, uncooked 4 oz. = 2 1/4 c. cooked
macaroni, uncooked 1 lb. = 4 c. dry = 8 c. cooked
meat 1 lb. = 2 c. diced
milk, evaporated 14 1/2 oz. can = 1 2/3 c.
milk, nonfat dry solids 1 lb. = 4 c.
milk, sweetened condensed 14 oz. can = 1 1/4 c.
molasses 1 lb. = 1 1/3 c.
mushrooms, fresh 1/2 lb. = 2 c. sliced
nectarines 1 lb. = 3 or 4 = 2 c. peeled and sliced
noodles, uncooked 1 c. = 1 3/4 to 2 c. cooked
noodles, uncooked 1 lb. = 6 c. dry = 10 1/2 c. cooked
oat groats 2 cups = 1 c. flaked grain
okra 1 lb. = 22 to 28 small pods = 5 c.
onions 1 medium = 3/4 c. sliced or chopped
oranges 1 medium = 1/3 c. juice = 2 to 3 Tbs. grated zest
peaches 1 lb. = 4 medium = 2 c. peeled and sliced
peanuts, in shell 1 lb. = 2 1/4 c. shelled
peanuts, shelled 1 lb. = 3 c.
pears 1 lb. = 3 medium = 2 c. peeled and sliced
peas 1 lb. pods = 1 c. shelled and cooked
peas, fresh 1 c. = 1/2 lb.
peas, dried split = 2 1/2 c. cooked
peas, split 1 lb. = 2 c. dry = 5 c. cooked
pecans, in shell 1 lb. = 2 1/4 c. shelled
pecans, shelled 1 lb. = 4 c.
peppers, bell 1 large = 1 c. chopped
pineapple, fresh 1 medium = 3 c. peeled and diced
plums 1 lb. = 8 medium = 2 1/2 c. pitted
potatoes, raw 1 lb. = 3 potatoes = 2 1/2 c. sliced/diced = 2 c. cooked and mashed
prunes, dried 1 lb. = 2 1/2 c. = 4 c. cooked
pumpkin 1 lb. = 1 c. cooked and pureed
raisins 1 lb. = 3 c.
raspberries 1 pint = 1 3/4 to 2 c.
rhubarb 1 lb. = 2 c. cooked
rice, raw 1 c. = 1/2 lb. = 3 c. cooked
rice, precooked 1 c. = 2 c. cooked
rice 1 lb. = 2 1/3 c. dry = 6 c. cooked
scallions 1 bunch = 1/3 c. chopped (whites only)
shallots 1 large = 1 Tbs. minced
soybeans 1 lb. = 2 1/3 c. dry = 6 c. cooked
spaghetti, uncooked 7 oz. = 4 cups
spaghetti, uncooked 1 lb. = 5 c. dry = 9 to 10 c. cooked
squash, summer 1 lb. = 3 1/2 c. sliced
squash, winter 1 lb. = 1 c. cooked and pureed
strawberries 1 pint = 2 c. sliced
sugar, granulated 1 lb. = 2 cups
sugar, brown 1 lb. = 2 1/4 c. firmly packed
sugar, confectioners 1 lb. = 3 1/2 to 4 c. sifted
sweet potatoes 3 medium = 1 lb. = 3 c. sliced
tomatillos 1 lb. = 10 to 12
tomatoes 1 lb. = 3 medium = 1 1/2 c. peeled, seeded, and chopped
walnuts, in shell 1 lb. = 1 2/3 c. shelled
walnuts, shelled 1 lb. = 4 c.
wheat berries 6 gallons = 158 c. ground flour
wheat berries 1 lb. = 3 c. = 4 c. ground flour
wheat berries scant 2/3 c. = 1 c. ground flour
yeast, dry 1 package = 1 Tbs.
zucchini 1 lb. = 3 1/2 c. sliced
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