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Food Equivalents

Fruit:

Fruit Yields:

Vegetables:

  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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