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