All cooks need to know "food equivalents" or recipe "ingredient equivalents." We just don't think about it until we're headed to the store needing 4 cups of grated carrots and 1/4 pound of butter for our Carrot Cake. How many carrots is that? How many sticks of butter? Stop guessing, stressing, over-buying and under-buying; use these quick-reference charts, instead.
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Food Equivalents
| Dry Goods | Quantity | Equivalent |
| Chocolate Chips | 1 12-ounce bag | about 2 1/2 cups |
| Chocolate, unsweetened | 1 square | 1 ounce |
| Cocoa Powder | 3 ounces | 1 cup |
| Coconut, flaked | 1 14-ounce bag | 5 1/3 cups |
| Flour, all purpose | 1 pound | 3 cups unsifted or 3 1/2 to 4 cups sifted |
| Flour, pastry/cake | 1 pound | 3 3/4 cups unsifted or 4 1/2 to 5 cups sifted |
| Flour, whole wheat | 1 pound | 3 1/2 to 3 3/4 cups unsifted |
| Flour is tricky stuff. It compacts and absorbs moisture. For better accuracy, sift it or at least fluff it with a fork before measuring. | ||
| Rolled Oats | 1 pound | 5 1/3 cups |
| Sugar, brown | 1 pound | 3 1/2 cups or 2 1/4 cups packed |
| Sugar, granulated | 1 pound | 2 1/4 cups |
| Sugar, powdered | 1 pound | 3 3/4 cups unsifted or 4 1/2 cups sifted |
| Vegetables | Quantity | Equivalent |
| Broccoli | 1 bunch (about 9 ounces) | 3 1/2 cups florets |
| Cabbage | 1 small head | 6 to 8 cups, shredded |
| Carrots | 1 pound | 3 cups, shredded |
| Celery | 2 medium stalks | 1 cup, diced |
| Green Onion | 1 onion | 2 tablespoons, sliced |
| Lettuce | 1 6-ounce bag | about 3 cups |
| Mushrooms | 1/2 pound | 2 cups, sliced |
| Onion | 1 large (5-ounce) | 1 cup, chopped |
| Onions | 1 pound | 3 to 4 cups, chopped |
| Potato | 1 medium | 1/2 cup, mashed |
| Pumpkin | 1 pound | 1 healthy cup, cooked and mashed |
| Spinach | 1 pound | 8 cups, uncooked or 1 1/2 cups, cooked |
| Sweet Potatoes | 1 pound | 1 1/2 cups, cooked |
| Tomatoes | 1 pound | 1 1/2 cups, seeded and diced |
| Zucchini | 1 pound | 3 1/2 cups, sliced or 2 cups, grated |
| Eggs and Dairy | Quantity | Equivalent |
| Butter | 1 stick | 8 tablespoons or 1/2 cup or 4 ounces |
| Butter | 1 pound | 2 cups |
| Cheese | 1 pound | 4 1/2 cups, grated |
| For finely grated cheeses, like Parmesan, 3 ounces = 1 cup grated | ||
| Egg Whites | 8 to 10 large eggs | 1 cup |
| Egg Yolks | 12 to 14 large eggs | 1 cup |
| Whipping Cream, heavy | 1 cup | 2 cups, whipped |
| Fruit | Quantity | Equivalent |
| Apple | 1 medium (5 to 6 ounces) | 1 cup, diced |
| Apples | 1 pound | 1 1/4 cups applesauce |
| Bananas | 3 medium | 1 cup, mashed |
| Berries | 1 quart | 3 1/2 cups |
| Candied Fruit or Peel | 1/2 pound | 1 1/2 cups |
| Cherries | 1 pound | 2 1/2 cups, pitted |
| Cranberries | 1 pound | 3 cups of sauce |
| Dates, pitted | 1 pound | 2 2/3 cup |
| Dates, with pit | 1 pound | 3 1/2 cups |
| Lemon Juice | 1 large lemon | 3 to 4 teaspoons juice |
| 12 large lemons produce 1 to 1 1/2 cups juice, a figure which has been adjusted down; apparently, the lemons from my lemon tree are juicier than what you find in the grocery store. | ||
| Lemon Zest | 1 medium lemon | 1 teaspoon grated rind |
| Lime Juice | 1 large lime | 2 teaspoons juice |
| Lime Zest | 1 large lime | 1 teaspoon grated rind |
| Orange Juice | 1 medium orange | 4 to 5 tablespoons juice |
| Orange Zest | 1 medium orange | 3 to 4 teaspoons grated rind |
| Raisins | 1 pound | 3 cups |
More Cooking Conversion Charts like "Food Equivalents"
US to Metric Conversion Charts