Food Conversion Chart

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Fruit

· Apples, diced or sliced 1 lb. (3 med.) = 2 3/4 c. (1 apple = almost 1 c.).
· Apricots, dried 1 lb. = 3 c. (4 1/2 c. cooked).
· Apricots, fresh 1 lb. (5 to 8 medium) = 2 1/4 c. sliced.
· Bananas 1 lb. (3 to 4 medium) = 2 c. sliced, 11/3 c. mashed.
· Berries (except strawberries) 1 lb. = 2 c.
· Cherries, canned 15-oz. can = 1 3/4 to 2 c.
· Dates, pitted 1 lb. = 2 1/2 c.
· Grapes, seedless 1 lb. = 2 1/2 c.
· Juice, canned 46-oz. can = 5 3/4 c.
· Lemon juice 6 med. lemons = 1 c. juice.
· Lemon zest, grated 1 lemon = 2 to 3 tsp.
· Lime juice 8 med. limes = 1 c. juice.
· Orange juice 3 medium oranges = 1 c.
· Orange zest, grated 1 orange = 1 tbsp.
· Peaches, canned, sliced 16-oz. can = 1 3/4 to 2 c.
· Peaches, fresh, sliced 1 lb. = 4 medium = 2 c.
· Pears, fresh, sliced 1 lb. = 4 medium = 2 c.
· Pineapple, canned, chunks and crushed 20-oz. can = 2 1/2 c.
· Pineapple, canned, slices 20-oz. can = 10 slices.
· Pineapple, fresh, cubed 2 lb. (1 med.) = 3 c.
· Prunes, dried, pitted 1 lb. = 2 1/4 c. (4 c. cooked).
· Raisins 1 lb. = 2 3/4 c. (1 c. = 6 oz.).
· Rhubarb, fresh, diced 1 lb. = 3 1/2 c. (2 c. cooked).
· Strawberries 1 lb. = 1 3/4 c. sliced.

Vegetables

· Asparagus, fresh 1 lb. = 16 to 20 thin spears (2 c. cooked).
· Beans, green, fresh, cut 1 lb. = 3 c. (2 1/2 c. cooked).
· Beans, dry 1 lb. = 2 1/2 c. (1 c. dry = 2 1/4 c. cooked).
· Beans, green, frozen 9-oz. pkg. = 1 2/3 c.
· Beans, green, canned 15 1/2-oz. can = 1 2/3 c.
· Broccoli, fresh, chopped 1 lb. = 4 1/2 c.
· Cabbage, fresh, shredded 1 lb. = 4 c. (medium head is 2 lb.)
· Carrots, sliced 1 lb. (8 to 9 large)= 4 c. sliced (2 large carrots = 1 c.).
· Cauliflower, fresh 1 lb. = 1 1/2 c.
· Cauliflower, frozen 16 oz. bag = 4 c.
· Celery, chopped 1 rib = 3/4 c.
· Garlic, minced 1 med. clove = 1/2 tsp.
· Ginger root, peeled, chopped 2 oz. = 5 tbsp.
· Mushrooms 8 oz. = 3 c. sliced (1 c. sliced sauteed).
· Onions, green, cut in 1-in. lengths 4 onions ( 1/2 bunch) = 1 c.
· Onions, coarsely chopped 1 lb. (3 large) = 2 1/2 c. (1 c. = 1 1/4 large).
· Parsley, chopped 1 bunch = 11/3 to 1 1/2 c. chopped ( 1/4 c. = 6 or 7 stems).
· Peas, fresh, in pod 1 lb. = 1 1/4 c. shelled.
· Peas, frozen 10 oz. = 2 c.
· Pepper, green, diced 1 medium = 1 c.
· Potatoes 1 lb. (3 medium) = 2 1/4 c. cooked, 1 3/4 c. mashed.
· Pumpkin, canned 15-oz. can = 2 c.
· Shallots, chopped 1 medium = 3 to 3 1/2 tsp.
· Spinach, fresh 12-oz. bag, stems removed (5 c.) = 1/2 c. chopped and cooked.
· Spinach, frozen, chopped 10-oz. pkg. = 1 1/8 c.
· Tomatoes, canned whole, chopped 28-oz. can = 11/3 c. tomatoes, lots of liquid.
· Tomatoes, fresh, chopped 1 lb. (3 medium) = 3 c.
· Water chestnuts, canned, sliced 8-oz. can = 1 c.
· Zucchini, sliced 4 (bratwurst size) = 4 c.

Dairy, Eggs

· Cheese, cottage 1 lb. = 2 c.
· Cheese, shredded 4 oz. (.25 lb.) = 1 c.
· Cream, heavy, whipped 1 c. cream = 2 c. whipped.
· Egg whites (large eggs) 1 c. = 8 to 10 whites.
· Eggs, whole, beaten 5 = 1 c.
· Eggs, yolks, beaten 10 – 14 = 1 c.
· Milk, nonfat dry, reconstituted 1 lb. (3 1/4 c. powder) = 17 c. milk ( 3/8 c. powder = 2 c. milk).

Grain, flour, cereal

· Bread crumbs, from day-old bread 2 slices = 1 c.
· Bread crumbs, canned dry 10-oz. can = 2 1/2 c.
· Cornmeal 1 lb. = 3 c. (1 c. uncooked = 4 1/2 c.
cooked). · Crackers, graham 1 lb. box = 66 singles or 33 doubles.
· Crackers, graham 16 singles = 1 c. crumbs.
· Crackers, saltine 28 singles = 1 c. crumbs.
· Flour, all-purpose, unsifted, spooned 1 lb. = 3 1/2 c.
· Flour, all-purpose, sifted 1 lb. = 4 c.
· Flour, cake, sifted 1 lb. = 4 3/4 c.
· Flour, whole wheat, unsifted, spooned l lb. = 3 1/3 c.
· Oatmeal (uncooked) 1 lb. = 5 1/2 c. (1 c uncooked = 1 3/4 c. cooked.)
· Pasta 1 lb. uncooked (4 to 5 c.) = 8 c. cooked.
· Rice, brown, uncooked 14-oz. pkg. (2 c.) = 8 c. cooked.
· Rice, quick-cooking or converted, uncooked 14-oz. pkg. (2 c.) = 8 c. cooked.
· Rice, regular, uncoooked 1 lb. (2 1/4 c.) = 6 3/4 c. cooked (1 c. = 3 c. cooked).
· Rice, wild, uncooked 1 lb. (3 c.) = 11 to 12 c. cooked.

Dessert ingredients

· Chocolate chips 1 c. = 6 oz.
· Chocolate wafers (Famous), crushed 9-oz. pkg. = 2 1/3 c.
· Cocoa powder, unsweetened 8-oz. can = 3 c.
· Coconut, flaked or shredded 7-oz. bag = 2 2/3 c.
· Gelatin, unflavored 1/4 oz. (1 env.) = 2 tsp.
· Honey 1 lb. = 11/3 c.
· Marshmallows 10-oz. bag = 40 large.
· Marshmallow 1 large = 10 miniature.
· Sugar, brown, packed 1 lb. = 2 1/4 c.
· Sugar, granulated 1 lb. = 2 1/4 c.
· Sugar, powdered, unsifted 1 lb. = 3 3/4 c.
· Vanilla wafers, crushed 12-oz. box = 3 1/4 c. crumbs.
· Whipped topping, frozen 8 oz. tub = 3 c.

Nuts

· Almonds, slivered 4-oz. bag = 3/4 c. (1 c. = 51/3 oz.)
· Pecans, chopped 2-oz. bag = 1/2 c.
· Pistachios, with shells 4 oz. (1 c.) = 1/2 c. shelled.
· Walnuts, chopped 2-oz. bag = 1/2 c.

Miscellaneous

· Coffee, ground 1 lb. (5 1/2 c.) = 88 tbsp. (44 coffee measures).
· Peanut butter 18-oz. jar = 2 c.
· Potato chips, crushed 1 c. whole = 1/2 c. crumbs.

Emergency substitutions, If you don’t have … substitute …

· 1 c. buttermilk = 1 c. milk plus 1 tbsp. lemon juice (wait 5 min.).
· 1 c. sifted cake flour = 1 c. minus 2 tbsp. sifted all-purpose flour.
· 1 oz. unsweetened chocolate = 3 tbsp. unsweetened cocoa plus 1 tbsp. butter.
· 1 oz. unsweetened chocolate = 1 2/3 oz. semisweet chocolate and reduce sugar in recipe by 2 tsp.
· 1 oz. semisweet chocolate = generous 1/2 oz. unsweetened chocolate plus 1 tbsp. sugar.
· 1 tbsp. cornstarch = 2 tbsp. flour.
· 1 c. light corn syrup or honey = 1 1/4 c. sugar plus 1/3 c.liquid.
· 1 clove garlic = 1/4 tsp. garlic powder.
· 1 c. half-and-half = 7/8 c. milk plus 3 tbsp. melted butter.
· 1 c. heavy cream = 3/4 c. milk plus 1/3 c. melted butter.
· 1 tbsp. fresh herbs = 1 tsp. dried herbs.
· 1 c. whole milk = 1/2 c. evaporated milk plus 1/2 c. water, or 1 c. skim milk plus 2 tsp. melted butter.
· 1/4 c. chopped onions = 1 tbsp. dried minced onion or 1 tsp. onion powder.
· 1/2 c. wine (in desserts) = 1/2 c. fruit juice.
· 1/2 c. wine (in cooking) = 1/2 c. broth.

Quantities have been rounded to the nearest useful measure, and are approximate: Yields from fresh produce can vary, many small variations exist in can and package sizes, some quantities can vary with humidity and others with how finely an item is chopped. In any case, these numbers are a good guide for shopping.

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