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Food Yield Equivalents Chart

Shopping for ingredients listed in a recipe can be frustrating. When the recipe calls for 1 cup of sliced apples, how many apples do you buy? Sometimes it is awkward for a recipe to call for anything other than the measurement needed. Instead of 1/4 cup of diced onions, the recipe might call for 1/2 of 1 small onion diced to hopefully resemble something such as 1/4 cup, but that’s like having to say "the artist formally known as Prince"—it just isn’t as much fun.

The chart shown in Table 3.1 can assist in decrypting ingredient quantities needed for your recipe; however, remember that because fruits and vegetables are not perfectly uniform, the measurements are approximations. With most recipes, and certainly the ones in this book, a slight difference does not make a difference.

Table 3.1 Food Yield Equivalents Chart

Meat and Eggs

Weight or Count

Measure or Yield

Bacon

8 slices cooked

1/2 cup crumbled

Egg, whole

1 large

1/4 cup

Eggs, whole

9 medium

1 cup

Eggs, whites

8–11

1 cup

Eggs, yolks

12–14

1 cup

Dairy

Weight or Count

Measure or Yield

Butter

1 pound

2 cups

Butter

1 stick

1/2 cup

Sour Cream

8 ounces

1 cup

Cheese (semi-firm and firm)

4 ounces

1 cup shredded

Cheese (hard)

3 ounces

1 cup grated

Whipping cream

1 cup

2 cups whipped

Fruits and Vegetables

Weight or Count

Measure or Yield

Apples

1 medium

1 cup sliced

Bananas

3 medium

2 1/2 cups sliced; 1 cup mashed

Beans, green or wax

1 pound

3 to 3 1/2 cups cut

Bell pepper

1 medium

1 cup chopped

Cabbage, raw

1 pound

4 cups shredded

Carrots

2 medium

1 1/2 medium

1 cup sliced

1 cup shredded

Cauliflower

1 pound

3 cups florets

Celery

2 medium stalks

1 cup sliced

Cherries

1 pound

3 cups whole or 2 1/2 cups pitted

Corn

2 medium ears

1 cup kernels

Cranberries

1 pound

4 cups

Cucumber

1 small to medium

1 cup chopped

Dates, pitted

1/2 pint

3 cups chopped

Dates, not pitted

1 pound

1 1/2 cups chopped

Frozen fruit

10 ounce package

1 1/4 cups

Frozen vegetables

9 to 10 ounce package

2 cups thawed vegetables

Green bell pepper

1 large

1 cup diced

Lemon

1 medium

2 to 3 tablespoons juice

2 teaspoons grated rind

Lettuce

1 pound head

6 1/4 cups torn

Lime

1 medium

1 1/2 to 2 tablespoons juice

1 1/2 teaspoons grated rind

Mushrooms, fresh

1/2 pound fresh or 3 ounces dried

3 cups sliced

Onion

1 medium

1/2 cup chopped

Orange

1 medium

-1/3 to 1/2 cup juice

2 tablespoons grated rind

Peaches

2 medium

1 cup sliced

Pears

2 medium

1 cup sliced

Peas in the pod

1 pound

1 cup shelled

Potatoes

1 pound

3 to 4 medium russet potatoes

Potatoes

6 medium

-4 cups 1/2-inch diced or 1 3/4 cup cooked and mashed

Raisins, seedless

1 pound

3 cups

Scallions (green onions)

9 (with tops)

1 cup sliced

Strawberries

1 quart

4 cups sliced

Tomato

1 medium

1 cup chopped

Zucchini

1 medium

2 cups sliced

Grains, Beans, Rice, and Pasta

Weight or Count

Measure or Yield

Beans, dried

1 pound

6 cups cooked

Macaroni

4 ounces dried (1 cup)

2 1/4 cups cooked

Oats, quick-cooking

1 cup

1 3/4 cups cooked

Rice, long-grain

1 cup uncooked

3 to 4 cups cooked

Rice, converted

1 cup uncooked

3 to 4 cups cooked

Rice, wild

1 cup uncooked

3 cups cooked

Spaghetti, uncooked

7 ounces

About 4 cups cooked

Nuts

Weight or Count

Measure or Yield

Almonds

1 pound shelled

3 1/2 cups nutmeats

Pecans

1 pound shelled

4 cups nutmeats

Walnuts

1 pound shelled

4 cups nutmeats

Miscellaneous

Weight or Count

Measure or Yield

Bread

2 slices

1 cup soft crumbs

Chocolate, baking

1 square

1 ounce

Chocolate chips (morsels)

6 ounce package

1 cup

Cocoa

1 pound

4 cups

Crackers, graham

14 squares

1 cup fine crumbs

Crackers, saltine

28 squares

1 cup finely crushed

Flour, all-purpose

1 pound

4 cups, un-sifted

Flour, cake

1 pound

4 3/4 to 5 cups sifted

Flour, whole wheat

1 pound

3 1/2 cups un-sifted

Fresh-ground pepper

6 grinds of pepper mill

1/4 teaspoon

Milk, sweetened condensed

14-ounce can

1 1/4 cups

Salt, coarse or kosher

1 ounce

2 tablespoons

Salt, table

1 ounce

1 1/2 tablespoons

Sugar, brown

1 pound

2 1/2 cups firmly packed

Sugar, granulated

1 pound

2 cups

Sugar, powdered (confectioners’)

1 pound

4 cups sifted

Yeast

1/4 ounce package

2 1/2 teaspoons

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