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Food Equivalents
Culinary
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Food Equivalents
Apples, whole 1 lb ..................... 3 cup peeled/sliced
Apricots, fresh 1 lb ................... 12 each
Apricots, dried 1 lb ................... 5½ lb fresh apricots
Apricots, dried 1 lb ................... 3 cup
Bananas, 3 each ........................ 1 cup - mashed
Bananas, 3 each ........................ 1 lb
Cherries 1 lb .......................... 2 cup pitted
Cranberries, fresh 1 lb ................ 4 cup
Dates, pitted 1 lb ..................... 2½ cup
Figs, dried 1 lb ....................... 3 cup
Figs, fresh 1 lb ....................... 9 each
Grapefruit, 1 each ..................... 1 cup juice
Lemon, 1 each .......................... 3 tablespoon juice
.......................... 1 tablespoon peel
Lime, 1 each ........................... 1 - 2 tablespoon juice
Orange, 1 each ......................... 4 tablespoon juice
........................ 2 tablespoon peel
Peaches, dried 1 lb .................... 3 cup
Raisins/Sultanas 1 lb .................. 2¾ cup
Rhubarb, raw 1 lb ...................... 2 cup cooked
Strawberries, fresh 1 lb ............... 2 cup sliced
Apples........................ 75% Apricots...................... 94% Bananas....................... 70% Berries....................... 95% Cherries...................... 82% Grapefruit.................... 45% Grapes........................ 90% Kiwi Fruit.................... 80% Lemons........................ 45% Limes......................... 45% Melons........................ 55% Nectarines.................... 86% Oranges....................... 60% Papayas....................... 65% Peaches....................... 75% Pears......................... 75% Pineapples.................... 50% Plums......................... 75% Rhubarb....................... 85% Watermelon.................... 45%
Avocado, whole 1 each................... 1 cup mashed
Beets 1 lb.............................. 2 cup sliced
Broccoli 1 lb........................... 2 cup florets
Cabbage 1 each......................... 4½ cup shredded
Cabbage 1 lb............................ 6 cup cuphopped
Carrots, peeled 1 lb................... 3 cup shredded
................... 3½ cup diced
Cauliflower 1 lb........................ 3 cup florets
Celery 1 bunch......................... 2 lb
Celery 1 bunch......................... 3 cup diced
Chard, cleaned 1 lb.................... 1 cup cooked
Corn, cob............................... ½ cup kernels
Corn, frozen 1 lb...................... 3 cup
Eggplant, raw 1 lb..................... 2½ cup diced
1¾ cup cooked
Garlic, whole peeled 1 lb.............. 50 cloves
Garlic, whole peeled 1 lb.............. 3 cup whole
.............. 2 cup ground
Garlic 1 clove......................... ¼ t garlic powder
Ginger, fresh 1 oz...................... 2 t
Ginger ...................... ¼ t Ground Ginger -OR-
...................... 1 link tablespoon Candied Ginger
Greens, fresh 1 lb..................... 1½ - 2 cup cooked
(Includes kale, mustard, beet, chard)
Mushrooms, raw 1 lb.................... 6 cup sliced
2 cup sliced & cooked
Onion, 1 lb............................. 3 each
Onion, 50 lb............................ 150 each
Onion, 1 each........................... ¾ cup diced
........................... ¼ cup dried onion flakes
Peas, pod 1 lb......................... 1 cup shelled
Potatoes, raw 1 lb..................... 3¾ cup peeled/diced
..................... 1¾ cup cooked/mashed
Spinach, cleaned 1 lb.................. 1 cup cooked
Squash, summer 1 lb.................... 3 cup sliced
Tomato 1 each.......................... 1/3 cup diced
Vegetable Yields:
Artichokes.................... 48%
Avocados...................... 75%
Broccoli...................... 70%
Cabbage....................... 79%
Carrots....................... 78%
Cauliflower................... 55%
Celery........................ 75%
Corn, Cob..................... 28%
Cucumbers..................... 95%
Eggplant...................... 85%
Garlic........................ 88%
Herbs, fresh.................. 50 - 75%
Leeks......................... 50%
Lettuce....................... 75%
Mushrooms..................... 90%
Okra.......................... 82%
Onions, Green................. 65%
Onions, Bulb.................. 90%
Parsley....................... 85%
Snow Peas..................... 90%
Bell Peppers.................. 82%
Potatoes...................... 80%
Radishes...................... 90%
Spinach....................... 60%
Squash, Summer................ 90%
Squash, Winter................ 70%
Tomatoes...................... 90%
Turnips....................... 75%
Watercress.................... 90%
Dairy/Eggs:
Butter 1 lb............................ 2 cup
3 cup whipped
Butter 1 lb............................ 12 oz clarified
¾ cup clarified
Cheese, blue 1 lb...................... 4 cup crumbled
Cheese, cottage 1 lb................... 2 cup
Cheese, cottage 5 lb................... 10 cup
Cheese, cream 1 lb..................... 2 cup
Cheese, firm 1 lb...................... 4 cup grated
(Includes cheddar, Swiss, jack, mozzarella, provolone, etc)
Cheese, hard 1 lb...................... 5 - 5½ cup grated
(Includes asiago, grana, parmesan, romano, etc)
Cream, heavy 1 cup..................... 2 cup whipped
Cream, sour 1 lb....................... 2 cup
Cream, sour 5 lb....................... 10 cup
Eggs, dozen jumbo....................... 30 oz
Eggs, dozen extra large................. 27 oz
Eggs, dozen large....................... 24 oz
Eggs, dozen medium...................... 21 oz
Eggs, dozen small....................... 18 oz
Eggs, 1 large........................... 2 oz
Egg Whites, 1 cup....................... 6 extra large
8 large
10 - 11 medium
11 - 12 small
Eggs, beaten 1 cup..................... 4 extra large
5 large
6 medium
7 small
Egg Yolks 2 each (for custards)......... 1 large egg white
Dry Goods:
Artichoke hearts........................ 60% yield
Honey/Molasses/Corn Syrup/
Maple Syrup 1 lb..................... 1½ cup
Honey/Molasses/Corn Syrup/
Maple Syrup 6 lb..................... 9 C
Sugar, powdered 1 cup.................. 4 2/3 oz
Sugar, powdered 1 lb................... 3½ cup
Sugar, granulated 1 cup................ 7 oz
Sugar, granulated 1 lb................. 2¼ cup
Sugar, brown 1 cup..................... 7 oz
Sugar, brown 1 lb...................... 2¼ cup
Arrowroot 1 lb......................... 3½ cup
Corn Starch 1 lb....................... 3½ cup
Flour, all varieties 1 cup............. 4½ oz
Flour, all purpose 1 lb................ 3½ cup
Flour, cake 1 lb....................... 3½ cup
Flour, corn 1 lb....................... 3½ cup
Flour, durum 1 lb...................... 3½ cup
Flour, graham 1 lb..................... 3½ cup
Flour, hard wheat 1 lb ................ 3½ cup
Flour, masa 1 lb....................... 3½ cup
Flour, pastry 1 lb..................... 3½ cup
Flour, potato 1 lb..................... 3½ cup
Flour, rye 1 lb........................ 3½ cup
Flour, semolina 1 lb................... 3½ cup
Flour, soy 1 lb........................ 3½ cup
Flour, whole wheat 1 lb................ 3½ cup
(Weight to measurement ratios will vary severely between
types and moisture content. For a closer estimate,
measure the different types of flour that you are using.)
Rice, brown 1 cup...................... 3½ cup Cooked
Rice, converted 1 cup.................. 3 cup Cooked
Rice, long grain 1 cup................. 2½ cup Cooked
Rice, short grain 1 cup................ 4 cup Cooked as for risotto
Rice, wild 1 cup....................... 4 cup Cooked Tender
......................... 5½ cup Cooked Until Bloomed
(The raw measurements are only for unsoaked rice)
Barley, dried 1 cup..................... 3½ Cooked
Beans, dried 1 cup..................... 2½ - 3 cup Cooked Beans
Beans, dried 1 lb...................... 2½ cup Dried Beans
(This includes lentils and split pe as)
Nut Yields:
Almonds....................... 28%
Brazil Nuts................... 50%
Chestnuts..................... 67%
Hazelnuts..................... 42%
Pecans........................ 40%
Peanuts....................... 67%
Pistachios.................... 67%
Walnuts....................... 42%
Nuts, shelled:
Almonds 1 cup.................... 6 oz whole
4½ oz slivered
3½ oz sliced
5 oz chopped
Brazil nuts 1 cup.................... 5 oz whole
Hazelnuts 1 cup.................... 5½ oz whole
4½ oz chopped
Walnuts/Pecans 1 cup.................... 3½ oz halves
4½ oz chopped
Peanut Butter 1 cup.................... 9 oz
Coconut, shredded 1 cup................ 3 oz
Coconut, shredded 1 cup................ 5 1/3 cup
Bread Crumbs 1 lb...................... 7 cup fresh crumbs
Cocoa Powder 1 cup..................... 6 oz
Cocoa Powder 1 lb...................... 3½ - 4 cup
Chocolate 1 lb......................... 1¾ cup melted
Chocolate Chips 1 lb.................... 2 2/3 cup
Bay Leaf 1 oz.......................... 40 each
Bay Leaf 1 lb.......................... 640 each
Herbs, fresh type #1 1 tablespoon...... 1 t dried
(This includes rosemary, sage, oregano, and dill)
Herbs, fresh type #2 1 tablespoon...... ½ tablespoon dried
(This includes basil, parsley, thyme, tarragon)
Herbs, Dried 1 lb...................... 5 cup
Herbs, Dried 1 oz...................... 5 tablespoon
Spices, ground 1 lb.................... 3½ cup
Spices, ground 14 oz................... 3 C
Spices, ground 11 oz................... 2.4 cup
Spices, ground 1 oz.................... 3½ tablespoon
Horseradish, fresh 1 tablespoon........ 2 tablespoon prepared
Milk, powdered 1 cup.................... 14 Qt prepared
Coffee 1 lb............................. 2 gal brewed coffee
Meat:
Beef Tenderloin, PSMO......... 60 - 65%
Beef Tenderloin, whole........ 45%
NY Strip Loin 1X1............. 90%
NY Strip Loin 2X3............. 80%
#109 Beef Rib Roast........... 50% cooked weight
Veal Top Round................ 60%
Veal Leg...................... 45%
Chicken, breasts, bone in..... 70% - boneless
Chicken, 3« lb whole........ 50% 28 oz cooked weight
Fish/Seafood:
Catfish....................... 40 - 42% - boneless/skinless
Atlantic Cod.................. 42% - boneless/skinless
Pacific Cod................... 25 - 35% - boneless/skinless
Flounder...................... 33 - 37% - boneless/skinless
Grouper....................... 35 - 50% - boneless/skinless
Halibut....................... 65% - boneless/skinless
Salmon........................ 65 - 70% - boneless/skinless
Sole.......................... 33 - 37% - boneless/skinless
Swordfish..................... 55 - 65% - boneless/skinless
Tilapia....................... 39% - boneless/skinless
Trout......................... 48% - boneless/skinless
Tuna.......................... 68-72% - boneless/skinless
Shellfish:
Lobster, 1 lb................. 45% 7 oz - picked meat
Lobster, 2 lb................. 60% 19 oz - picked meat
Lobster, 3 lb................. 50% 24 oz - picked meat
Crab, Blue.................... 10 - 15% - picked meat
Shrimp, headless.............. 78 - 87% - peeled weight
.............. 64 - 72% - peeled & cooked weight
Oysters....................... 10 - 15% - shelled weight
Mussels, Blue................. 15 - 25/lb
Mussels, Green Lip............ 8 - 12/lb
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