|
Fruit, Nut, and Vegetable Equivalents
|
| Apples
|
3 medium = 1
pound = 3 cups sliced |
|
Beans, black &
kidney |
1 cup dry = 1/2
pound = 2-1/2 cups cooked |
|
Beans, lima
|
1-1/4 cup dry =
1/2 pound = 3 cups cooked |
| Beans, navy
|
1 cup dry = 1/2
pound = 2-1/2 cups cooked |
|
Beets
|
1 pound = 2 cups sliced |
| Broccoli
|
1 pound head = 2 cups flowerets |
|
Cauliflower
|
1-1/2 pound head = 2 cups cooked |
|
Carrots
|
1 pound = 3 cups shredded = 2-1/2 cups diced |
| Celery
|
1 large stalk = 3/4 cup diced |
| Cheese, soft
|
4 ounces = 1 cup shredded |
| Cheese, hard
|
3 ounces = 1 cup shredded |
| Chocolate,
baking |
1 square = 1 ounce |
| Cheese, soft
|
4 ounces = 1 cup shredded |
| Chocolate
chips |
1 cup = 6 ounces |
| Corn
|
10 ounces = 2 cups |
| Frozen
vegetables |
1 pound = 3 cups |
| Garlic
|
3 large cloves = 1 tablespoon minced |
| Green beans,
fresh |
1 pound = 3 cups fresh = 2-1/2 cups cooked |
| Herbs |
1 teaspoon dry = 3 teaspoons fresh |
|
|
|
Fruit, Nut, and Vegetable Equivalents (continued)
|
| Lemon
|
1 whole = 3 tablespoons juice = 2 teaspoons zest |
| Lime |
1 whole = 2 tablespoons juice = 1-1/2 teaspoons zest |
| Mushrooms,
fresh |
1 pound = 6 cups sliced = 4 cups chopped = 3 ounces dried
|
| Onions
|
1 pound = 3 large |
| Onions
|
1 large = 1 cup chopped |
| Peanuts
|
1 pound shelled = 4 cups |
| Pears
|
1 medium = 4 ounces = 1/2 cup sliced |
| Pecans
|
1 cup = 3-1/2 ounces halves = 4 ounces chopped |
| Peppers,
bell |
1 large = 6 ounces = 1 cup diced |
| Potatoes
|
3 medium = 1 pound |
| Rice, white
|
1 cup raw = 3 cups cooked |
| Rice, brown
|
1 cup raw = 3-1/8 cups cooked |
| Rice, wild
|
1 cup raw = 4 cups cooked |
| Spinach
|
1 pound fresh = 6 cups leaves = 1-3/4 cups cooked
|
| Squash,
winter |
1 pound = 1 cup mashed |
| Tomato
paste/sauce |
8 ounces = 1 cup |
| Walnuts,
halves |
3-1/2 ounces = 1 cup |
| Yeast
|
1 envelope = 1 tablespoon = 1/4 ounce |
|
Zucchini |
1 pound = 3 cups
sliced = 2-1/2 cups chopped |
|
